1 - Set a barbell in a rack at upper-chest height, step under it, and position the bar securely across your upper back/traps, not on your neck.
2 - Grip the bar firmly with both hands, unrack it, and step back into a stable standing position with your feet about hip-width apart.
3 - Brace your core, keep your chest up, and take a controlled step forward with one leg.
4 - Lower your body until your front thigh is near parallel to the floor and your back knee approaches the ground, keeping your front knee tracking in line with your toes.
5 - Drive through the heel and midfoot of the front foot to push back up to the starting position.
6 - Repeat on the same side or alternate legs for the desired number of repetitions, maintaining balance and control throughout.
