(0:00) Position yourself with your feet in the middle of the plate at shoulder width apart and your back against the padding with the top of your shoulders in contact with the shoulder pads.

(0:10) Press up past the safety locks then disengage the safeties with your hands.

(0:16) Slowly lower yourself down by bending your knees until they are bent at approximately 90 degrees, then push back up in a controlled manner.

(0:25) When at the top of the movement please avoid locking your legs out fully, always maintain a slight bend.

(0:34) Your back and hips should remain firmly against the padding by engaging your core to keep stability.

(0:41) Ensure that your knees move in a consistent motion and avoid having your knees cave inwards beyond your big toes.

(0:50)Once you have completed the desired amount of repetitions, at the top of the final repetition engage the safeties, then slowly lower yourself down until the safeties catch the weight.