- Measure your shoulders against the bar to make sure you're even. Throw your shoulders under the bar. The bar should be digging into your neck slightly.
- Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to a standing position.
- Place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
- Push your hips back until you feel a stretch in your hamstrings. This means you're nearing the end of your Range of Motion with out rounding your spine.
- When you feel the stretch push your hips forward until you'e in a standing position.
- Measure your hands by the markings on the bar to make sure you're even. Then throw your elbows underneath the bar.
- The bar should be set so high on your shoulders it digs into your neck a bit. Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to a standing position.
- Start by pushing your hips straight back and extending your non-working leg behind you. It is ok to touch your other foot back to the ground each rep.
- Leave your knee mostly extended. Look for a stretch in your hamstring. When you feel the stretch, push your hips forward until you're back in a standing position.
