1- Grab the barbbell with a shoulder width or slightly wider grip with overhand or mixed hand grip. 2- Make sure your back striaght, knees bent. 3 Lift the bar by straightining up your hips and pull your shoulder back.4- Striagten up your knees going up and raise the barbell to the waist line. 5- return the weight to the starting position while insuring that the back stright.