Stand with your feet hip-width apart, in front of a box. A bar is placed on top of posterior shoulder muscles and trapezius (low position) or above posterior shoulder muscles at the base of the neck (high position). Shoulders are pinned back and down. Hands are just outside shoulders or slightly wider.
Squat down by moving hips backwards and down. Squat down until your buttocks touch the box and then powerfully straighten back up to standing and fully straighten your hips and knees. Keep heels down and knees aligned with toes.
