1. Stand with your feets shoulder width apart and barbell on the ground.
2. Now bent your knees and come down to squat position like, then grasp the bar while your hands placed just outside your legs and palm facing towards your body.
3. Position your shoulder joints over the bar and your feets are flat distributed weight evenly.
4. Pull your chest, hip and ribcage up while abdominal muscles up and in.
5. Inhale at this position.
6.Exhale push your feet onto the ground, extending your knees and drive your torso up and backward when your hips up and forward.
7. Now pulling upward on the bar with your upper back and shoulders until you arrive at a vertical position.
8. Repeat
