1
Stand with feet shoulder-width apart, holding a barbell across the upper back with hands gripped wider than shoulders. Maintain neutral spine with chest up and core engaged.
2
Position the barbell securely on the upper trapezius and rear deltoids. Keep feet flat and distribute weight evenly. Take a deep breath to stabilize the core.
3
Lower the body by simultaneously bending at the hips and knees, pushing hips backward as if sitting into a chair. Descend until thighs are parallel to the ground or slightly below, keeping chest up and knees tracking over toes.
4
Drive through the heels and extend hips and knees simultaneously to return to standing position. Squeeze glutes at the top and exhale during the upward movement.