-Begin by placing the straight bar on the rack just below shoulder level. -Step under the bar, making sure it rests on the area just below the base of your neck and between the shoulders. -Once the bar has been removed, position your feet so they are shoulder-width apart. -Toes should point in the same direction as your knees. -Stick your butt backwards like you are sitting back into a chair. -Work on keeping the weight on your heels and keeping your knees from shifting forward. -Continue sitting back. -At this point the knees may shift forward a little, but make sure they stay behind the end of your feet. -At the bottom of our squat we want you to feel your hips "unlock." -The hips need to unlock in order to get maximum development and transfer into athletics. -Do you know that point in the squat that your hips lock-up and you feel you can't go any further or you won't get up -That's where we want you to go. -Once your hips unlock, explode out of the bottom of the rack.