Set the barbell rests on the power rack to just below shoulder height, and lay a barbell across them.
Adjust the spotter arms to mid-thigh height.
Add the desired weight to each end of the barbell, distributed evenly, and secure in place with a pair of barbell clamps.
Stand up straight with your upper chest against the bar, your feet a shoulder’s width apart, and your knees soft.
With your palms facing forwards and your hands wider than your shoulders, grab a hold of the bar.
Now, duck your head and shoulders under the bar to position it to rest across your upper back.
Lift your elbows to create a secure platform across your shoulder muscles for the bar to rest upon.
When ready, straighten your knees to lift the bar, then take a step backwards away from the barbell rests.
Keep your elbows high, chest up and spine in neutral.
Next, begin to slowly bend at your knees as you sink your buttocks behind you, keeping your upper body upright throughout.
Do not allow your heels to lift and attempt to keep your knees in line with your toes.
Continue a slow and controlled descent until your thighs are parallel to the floor, or the barbell reaches the spotter arms.
Pause briefly before driving down through your heels and tensing your buttock muscles to return to the start position.
Repeat for the desired number of repetitions, before returning the barbell to the power rack.