1 - Set the safety pins inside a squat rack at the desired height, typically at or just below parallel (where your thighs are parallel to the floor at the bottom position).
2 - Place the barbell on your upper traps in a high-bar position or across your rear delts in a low-bar position, then step back to create a comfortable stance slightly wider than shoulder-width with toes pointed slightly outward.
3 - Brace your core, take a deep breath, and unrack the bar by driving through your legs to stand tall.
4 - Hinge at the hips and bend the knees simultaneously, descending in a controlled manner until the barbell makes contact with the safety pins.
5 - Pause briefly on the pins for 1-2 seconds, fully releasing tension from the muscles (dead stop), without bouncing the bar off the pins.
6 - Drive through your heels and mid-foot, extend the hips and knees powerfully to press the barbell back up to the starting standing position.
7 - Repeat for the desired number of repetitions, maintaining a neutral spine and upright torso throughout each rep.
