Step into the rack with the barbell and evenly place the hands on the bar. Move under the bar so it rests on the upper back below the neck. Lift the bar off the rack and take one step back. Push the knees out while squatting down between the legs. Chest should be up, knees directly over toes and heals on the ground. Once the thigh is parallel to the ground, push through the ground to return to the starting position. A normal squat should have a tempo of 1 second eccentric motion (lowering) and 1 seconds concentric motion (rising up) with no pause at the bottom of the squat. Eyes should look straight ahead and lower back should be flat at all times.