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step 1
Face the bar
step 2
Crouch underneath the bar to position bar behind head
step 3
Position hands on bar, keep a 45 degree angle with elbows
step 4
Position bar on your lower neck, right at trapezius level
step 5
Lift bar off of rack
step 6
Take a step back, but remain within safety bars
step 7
Squat down, leading with your glutes towards the ground
step 8
Do not go lower than 90 degrees with bent knees
step 9
Return to the top for one repetition
elevate bar to one notch below shoulder height
Set your safety bars on your rack station to just below squat level
barbell
weight plates
neck pad
rack station
