Position the bar on your trapezius muscles at the base of your neck with your palms facing forwards and your arms bent to 75-90. Place your legs shoulder width apart and slightly in front of the bar, with feet pointing forwards.

Now bend your knees and slowly lower your body as if you were attempting to sit on an imaginary chair, with your back slightly arched and the weight bridged between the heel and ball of your foot. Squat down until your upper legs are parallel with the floor and your knees are directly over your feet. Keep your chest high and shoulders back while looking straight ahead and pause for one second. Return to the starting position by driving the hips upwards and forwards. Rest for 60-90 seconds between sets.