Set up a barbell on a squat rack at about waist height and load it with an appropriate amount of weight. Position yourself in front of the barbell with your feet shoulder-width apart and hold the barbell within the crease of your elbows. Your hands should be close together, and your arms should form a 90-degree angle at the elbows.

Lift the barbell off the rack by extending your hips and knees while keeping your back straight and chest up. Make sure the bar is securely cradled in your arms.

Step back to clear the squat rack, then lower your body by bending your hips and knees. Go as low as your flexibility allows or until your thighs parallel the ground. Push through your feet to stand back up, extending your hips and knees until you're standing.