1 - Set the barbell on a squat rack at shoulder height and step under it, resting the bar across the front of your shoulders (deltoids) with your elbows raised high to create a shelf.
2 - Grip the bar with either a clean grip (fingertips under the bar, elbows forward) or a cross-arm grip, ensuring your core is braced and chest is tall.
3 - Unrack the bar and step back into your squat stance with feet shoulder-width apart and toes slightly pointed out.
4 - Begin the descent by pushing your knees out in line with your toes, lowering yourself slowly and in a controlled manner for a count of 3-4 seconds (eccentric phase).
5 - Pause for 2 seconds at the bottom of the squat with your thighs at or below parallel, maintaining an upright torso and keeping your elbows high.
6 - Drive through your entire foot to press the floor away, rising back to the starting position explosively or at a controlled 1-2 second pace (concentric phase).
7 - Repeat for the desired number of repetitions, maintaining consistent tempo throughout each rep.
