Adjust the thigh pad to firmly hold you down while keeping the shins vertical.

Grasp the bar just outside of shoulder width apart, making sure the hands are evenly distanced from the middle of the bar.

Sit down with a posterior pelvic tilt, slightly leaning back and the arms fully extended.

Pull the bar down to the collarbone, driving the elbows down and back, feeling the shoulder blades coming together. Hold the bottom for 1-2 seconds.

Slowly extend the arms and return to the starting position.