Barbell High-Bar Squat

1. Begin by setting up a barbell on a squat rack at shoulder height. Load the barbell with appropriate weight plates.

2. Step under the barbell so that it rests on the upper part of your back (the traps), not your neck. Position your feet shoulder-width apart with toes slightly pointed outward.

3. Grasp the barbell with your hands wider than shoulder-width and create a tight shelf for the bar by pulling your shoulder blades together.

4. Unrack the bar by straightening your legs and step back from the rack.

5. Take a deep breath and brace your core, keeping your chest up and your back straight.

6. Begin the movement by bending your hips and knees, lowering your body in a controlled manner as if sitting back into a chair.

7. Continue to lower yourself until your thighs are at least parallel to the floor, making sure your knees are in line with your toes.

8. Once you've reached the bottom of your squat, drive through your heels to extend your knees and hips simultaneously to return to the starting position.

9. Exhale as you approach the top of the movement, and prepare to take another breath before the next repetition.

10. Complete the desired number of reps and carefully rerack the barbell on the squat rack.

11. Ensure your movements are controlled and maintain proper form throughout the exercise to avoid injury.

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