Make sure you have put the barbell at a height where you can comfortably take it out and put it back in. Take it out and make yourself ready:

• The bar is somewhat lower than your shoulders
• The feet are quite apart and point out
• The head is in your neck and looks up
• The chest is out

Go now slowly down, till your thighs are parallel with the floor, not lower. The knees point outwards, your butt, out. Make a small pause of 1 second and with as much energy as you can, push the weight up. Make a pause of 2 seconds and repeat.

• Make a pause at the bottom of 1sec, at the top, 3
• Go down till your thighs are parallel to the floor

The diagram shows the most used muscles on this exercise