1 - Set a barbell in a squat rack or power rack at about hip height. Load the barbell with an appropriate weight.
2 - Step close to the bar and position it in the crook of your elbows, just below the forearms. Clasp your hands together or interlace your fingers to secure the bar.
3 - Brace your core, keep your chest tall, and maintain a neutral spine. Take a deep breath and brace your midsection tightly.
4 - Lift the bar out of the rack by standing up and taking a step back. Ensure the bar is stable and secure in the crook of your arms.
5 - Begin walking forward with deliberate, controlled steps. Keep your torso upright, shoulders back, and core braced throughout the movement.
6 - Maintain even breathing and keep the bar close to your body to minimize torque on your lower back and biceps.
7 - Walk the desired distance or duration, then carefully return the bar to the rack.
