1 - Position the yoke on your upper back and traps, similar to a high-bar squat position, ensuring the crossbar rests comfortably across your shoulders.
2 - Stand with your feet shoulder-width apart or slightly wider, with toes pointed slightly outward.
3 - Brace your core, take a deep breath, and unrack the yoke by straightening your legs.
4 - Initiate the squat by pushing your hips back and bending your knees simultaneously, keeping your chest tall and back neutral.
5 - Descend until your thighs are at least parallel to the ground, keeping your knees tracking over your toes throughout the movement.
6 - Drive through your heels to press back up to the starting position, maintaining a tight core and neutral spine.
7 - Complete the desired number of repetitions, then carefully rack or lower the yoke safely.
