Always wear a lifting belt and use a spotter while performing this exercise. Stand in front of a squat rack with your feet placed squarely under the bar. Grip the bar with your hands slightly wider than shoulder width in a pronated (overhand) grip.
Place upper back in center of bar. The bar should rest across the posterior deltoids and middle of the trapezius. Chest is held up and out while shoulder blades are pulled together. Using your legs, lift the bar from the rack. Step back one small step and position your feet approximately shoulder-width apart with your toes pointed slightly outward.
You should look straight ahead and keep your feet flat on floor throughout the movement. Bend your knees so that you descend slowly and almost as low as possible. Your ultimate goal will be to squat to a position where your thighs will be almost parallel to the floor. As you descend, keep your torso erect and your hips directly under the bar at all times.
Do not allow your hips to drift backward or your torso to lean forward. The weight should remain over the middle of your feet. Never relax and drop swiftly or bounce into the squatted position. Contract your muscles evenly throughout the movement. Rise up and out of the squatted position again keeping your torso erect and your hips under the bar. Use a slow, controlled movement and avoid "jamming" the bar up at the top of the ascent. Do not round your back and pull your knees together during this exercise.