Step 1
Place a bench horizontally behind you. Set the barbell on the squat rack at approximately chin height. Position yourself underneath the bar so that it rests on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Standing underneath the barbell with it resting on your shoulders, stand up tall and release it from the squat rack. Take a small step away and plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.
Step 2
Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until you are able to lightly sit on the bench behind you. Ensure that your back remains between a 45- to 90-degree angle to your hips.
Step 3
Exhale. Push through the heels of your feet and extend your legs to return to the starting position. Repeat for the specified number of repetitions before returning the bar to a secure position on the squat rack.
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