Place the bar on the rack at shoulder height.
Go underneath the bar, making sure to position it on the anterior deltoids and grip it by bringing your elbows forward. Grab the bar with your palms facing up without supporting the load with your hands, resting the bar on your shoulders. This type of grip can be very uncomfortable if you have limited shoulder and/or wrist mobility. In that case, you can opt to hold it by crossing your arms to keep your elbows elevated.
Once you have properly held the bar, lift it off the rack using your leg muscles and take two steps back.
Spread your feet to be slightly wider than shoulder-width and straighten your knees.
Take a breath into your belly (not your chest) and brace by tightening your abdomen.
Descend while maintaining consistent pressure throughout your foot; do not think of keeping the weight solely on your heels. Your knees should be slightly outward, following the direction of your toes.
As you descend, try to keep your elbows raised as much as possible.
Once you reach the bottom, always push while keeping your belly tight and your elbows up.
Return to the starting position, always keeping your knees extended.