Hand Position: There are two ways you can grip the bar. First you can use the double overhand grip, where the hands are slightly outside the shoulders (typically resting on your thighs) and your palms are facing towards you. You can also you the alternated grip where the distance for the hands is the same but one hand is using an underhand grip (palm away) and one hand is using the overhand grip (palm toward you).
Foot Position: Feet should be shoulder width, toes pointed forward.
Start Position: Head is neutral. Chest is up, with your shoulder blades squeezed together. Hips must be lower than your shoulders, with your lower back arched so it remains tight. Weight should be through your heels.
End Position: To lift the bar, drive your heels into the ground and make sure your chest comes up first, ensuring your shoulders blades remained squeezed together. Continue to lift the bar, keeping your back arched so that it remains tight and flat until the bar comes to your hips. To bring the bar back down, begin to push your hips back, keeping both the shoulder blades squeezed back and lower back arched. Once the bar passes your knees, continue to sit down until you return to the start position.
