1 - Set the safety pins inside a squat rack at a height just below parallel, approximately at mid-thigh level, to serve as the starting position for the bar.
2 - Place the barbell on the pins and position yourself underneath it, resting the bar across your upper traps in a high-bar position or across your rear deltoids in a low-bar position.
3 - Stand with your feet shoulder-width apart, toes pointed slightly outward, and brace your core tightly before unracking.
4 - Take a deep breath, brace your core and lats, then drive upward through your legs to lift the bar off the pins to a fully standing position.
5 - With control, descend into a squat by pushing your hips back and bending your knees until the bar returns to rest on the safety pins at the bottom.
6 - Pause briefly on the pins to eliminate any elastic energy stored in the muscles, then drive explosively through your heels to return to the standing position.
7 - Repeat for the desired number of repetitions, maintaining a neutral spine and upright torso throughout the movement.
