Set bar in rack at upper chest height.

Approach bar, place it across front shoulders (front rack position). Use clean grip (fingers under bar) or cross-arm grip.

Keep elbows high, upper arms parallel to floor.

Lift bar off rack, step back. Feet shoulder-width, toes slightly out.

Maintain upright torso, chest up, core braced.

Descend by bending knees and hips, keeping elbows high.

Lower until hips below knees (or as deep as mobility allows).

Drive through heels to return to start.

Repeat.