Step 1

Set the barbell on the squat rack at approximately chin height. Position yourself underneath the bar. 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 collarbone, bring your elbows forward and elevate them to approximately shoulder height, then stand up tall and release the barbell from the squat rack. Take a small step away and plant both feet on the floor slightly further than shoulder-width apart. Transition into a split stance with your left foot forward and right foot back. This is your starting position.

Step 2

Inhale. Bend both knees to approximately 90 degrees. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

Step 3

Exhale. Extend both knees to return to the starting position. Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side. Return the bar to a secure position on the squat rack.

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