Preparation
Evenly grip a bar broader than shoulder span and clutch tightly. The grip should circulate force from the forearms to the upper arm to the back. The circulation should commensurate. Crouch beneath the bar and thoroughly force the shoulder blades under it (sense a bearable discomfort). The bar should rest on the traps not the spine or neck.
Have the hands closer to establish more shelf for the bar to recline. Up to 10 inches width but if you have shoulder complications than clutch the bar more extensively. Don’t firmly clutch the bar if possible and moderate whenever possible. Have the elbows beneath for better upright disposition otherwise it’ll cause a ‘good morning’ posture.
Shoulder range-of-motion (ROM) dictates how deep the elbows can extend beneath the bar. Outstretch the shoulder without taxing it. Establish the elbows underneath for durable management. Implement the lat muscles by slightly tugging the bar, which should flex the lats laterally. Have the head erect, chest and back angled upward and profoundly inhale and maintain it, then lift the weight and take 2 steps aback. The feet should be outstretched farther than the shoulder and shifted at least 30 degrees. Similar to a linebacker, volleyball, or defensive basketball stance.
Descent
Breath deeply (fill your stomach too) before sinking. Maintain the breath in the stomach not the chest. The abdominal muscles should contract while flexing them (simulating receiving a punch). Now slightly broaden the feet laterally so the hips and glutes are active. Drive the hips with the glutes back then squat without the lower back to curve or compress the buttocks downward. Maneuver a neutral spine throughout a descent to avoid the buttocks contracting and a spinal flexion injury. Condition elasticity and ROM for a better descent.
Your objective is to stabilize a neutral spine and evenly lift the bar. A handy tip is to align the knees and toes. While descending push the knees outward. Squat between the legs not over them so widen the knees to maintain a neutral spine when squatting.
Ascent from the bottom
Direct with the head when arising from the bottom and thrust backward to the bar (but don’t face upward). Thrust directly backward into the bar and face straight without shifting the neck (avoid weakness and deformation). Have the chest high and guide the elbows forward and beneath the bar, then thrust the hips forward while stimulating the glutes.
While uplifting breath-in until you’re halfway up then slowly exhale. Don’t release your breath until you’ve fully ascended. Stop at the top and exhale, compose yourself and do another rep. Don’t simulate a propulsive squat (like a piston working) unless you can efficiently vacillate.
