Setup

 

• Use a squat rack to get under the bar

• Set the height of the rack so the bar is just below your shoulders

• Approach the bar and with hands outside shoulders place your hands under the bar with elbows high

• Go under the bar and come up so the bar is resting across your shoulders

• Take a deep breath to increase stability in your core and stand with the bar, taking a step away from the rack

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Execution

 

• Maintain a neutral spine with gaze straight ahead and push the hips back and down

• Make sure the knees stay in line with the toes (avoid "rolling in" where your knees appear to buckle inward)

• Continue to descend until your hip crease is lower than your knees keeping your elbows up throughout the movement

• After reaching full depth, continue to maintain your neutral spine and return to standing by driving through your heels

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Tips

 

• Keep your gaze straight ahead as it will help to avoid your back "rounding" on your descent

• Focus on depth and control before adding weight - this will help avoid injury

• Work on wrist, elbow and forearm flexibility to make the "rack" position easier