<ul>
<li>Setup: Position the barbell on the stand at chest height.</li>
<li>Grip: Stand facing the barbell, grasp it with a grip slightly wider than shoulder-width.</li>
<li>Lift: Step back from the stand, lifting the barbell off the rack with your legs.</li>
<li>Position: Hold the barbell across your upper back, just below your neck.</li>
<li>Stance: Stand with feet shoulder-width apart, chest up, and core engaged.</li>
<li>Lower: Bend your knees and lower your body until your thighs are parallel to the ground.</li>
<li>Push: Drive through your heels to return to the starting position.</li>
<li>Repeat: Perform the desired number of repetitions, then carefully re-rack the barbell.</li>
</ul>