- With bar upper chest height, position bar on back of shoulders
and grasp bar to sides. Place feet slightly forward and cross
lower leg above knee of supporting leg. Disengage bar by rotating
- Bend knees forward slightly while allowing hips to bend,
keeping back straight and knees pointed same direction as feet.
Descend until thigh of supporting leg is just past parallel to
floor. Extend knee and hip until leg is straight. Return and
repeat. Continue with opposite leg.
- Keep head facing forward, back straight and foot flat on
floor; equal distribution of weight through forefoot and heel.
Supporting knee should point same direction as foot throughout