· Lifting a barbell off of a weight rack, position it on your shoulders. · Place your feet about 6 inches apart with your knees and toes pointed slightly outward. · Drawing your abs in, descend slowly by bending at the knees and hips as if you are sitting down (squatting). · Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance). · Pause in the downward position and slowly return upright to the starting position.