Step 1: Grab the bar with your hands 4-6 inches wider the shoulder width apart.

Step 2: Hold the bar at your waist and stand with your feet shoulder width apart.

Step 3: Bending at the knees and waist lower the barbell down to the tops of your knees.

Step 4: Pull the bar up to your waist making your body into a straight line.

Step 5: At the same time raise up on your calves and shrug your shoulders upwards.

Step 6: Use this momentum to pull the bar up to sternum height. As you pull up your elbows should be up and out.

Step 7: Lower the weight back down to your waist. This completes one repetition.

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