1 - Set up a squat rack with safety pins or bars positioned at the desired height, typically just below parallel or at mid-thigh level.
2 - Place the barbell on the safety pins and position yourself underneath it, resting the bar across your upper traps in a high-bar or low-bar squat position.
3 - Stand with your feet shoulder-width apart, toes pointing slightly outward, ensuring your spine is neutral and your core is braced.
4 - Without any elastic rebound, press through your heels and drive your hips upward to lift the bar off the pins from a dead stop position.
5 - Stand up fully, extending your hips and knees until you reach a fully upright position with the bar under control.
6 - Slowly lower the bar back down under control until it rests fully on the safety pins, eliminating all elastic tension before the next repetition.
7 - Pause completely on the pins between each rep, then repeat the lift for the desired number of repetitions.
