Set the bar in a rack at upper-chest height
Step under the bar and place it on the front of your shoulders
Keep elbows high and upper arms parallel to the floor
Use a clean grip or cross-arm grip
Stand up to unrack the bar
Step back and place feet about shoulder-width apart
Brace your core and keep your chest up
Inhale and hold tension before descending
Sit down between your legs
Keep knees tracking over your toes
Keep elbows lifted throughout the movement
Lower until thighs reach parallel or your target depth
Drive through your midfoot and heels to stand up
Keep your torso upright as you rise
Exhale near the top
Repeat for the desired number of reps
Re-rack the bar carefully after the set