1 - Set the safety squat bar on a squat rack at approximately shoulder height and load it with the desired weight.
2 - Position yourself under the bar, placing the padded yoke comfortably on your upper traps and shoulders, and grip the handles firmly in front of you.
3 - Unrack the bar by standing tall, step back, and set your feet shoulder-width apart with toes slightly turned out.
4 - Brace your core, take a deep breath, and initiate the squat by pushing your knees out and hinging at the hips, descending in a controlled manner.
5 - Lower yourself until your thighs are at least parallel to the floor, keeping your chest up and maintaining a neutral spine throughout.
6 - Drive through your heels to stand back up, extending your hips and knees simultaneously until you return to the starting position.
7 - Repeat for the desired number of repetitions, then step forward to re-rack the bar safely.
