Position the bar on the squat racks at a height approximately three to five inches lower than your shoulders.
Check your equipment -- weight even on both sides? Collars in place? Spotter rails adjusted?
Is the area free of loose plates and debris?
A recommended way to evenly disperse the weight across your shoulder girdle is through the use of a Manta Ray (TM), a neat little device which clips onto the bar. This recommendation is made because the bar alone can cause discomfort or injury when sitting atop your 7th cervical vertebra.
With at least two spotters standing by (NEVER only one spotter), position your hands evenly on the bar and, with your feet squarely under the bar, lift it from the rack with the legs.
Step back just enough to avoid bumping the rack during the exercise, and position your feet at a comfortable width -- this is called the "athletic stance," where your force output capability is at its maximum -- usually a bit more than shoulder width).
Your weight should remain centered over the back half of your feet throughout the descent and ascent, not on your toes.
Descend with control into a position where the tops of your thighs are about parallel with the floor, keeping your torso and back erect so that your hips remain under the bar at all times.
Do NOT allow your hips to drift backward, your knees to drift inward or out beyond your toes, or your torso to incline forward.
A check on proper position is to ensure that the angles formed at the knee joint and hip joint are close to being equal. (By contrast, powerlifters almost always have more of an angle at the hips, and close to a right angle at the knees.)
You should go to a depth necessary to stimulate maximum quadriceps and gluteal contraction, but not so deep that 1) your knees are traumatized, or 2) hyperflexion of your lumbar spine exposes you to serious back injury.
Descend to a depth where your thighs are approximately parallel to the floor.
Vigorously rise out of the squat position following the same path that you descended -- the torso and back remain erect and the hips remain under the bar throughout the ascent.
As your leverage improves throughout your ascent, accelerate the bar, always bearing upwards against the weight with maximum force. Slow down just short of lockout in order to eliminate unnecessary ballistics.
Repeat the squat movement for the required number of reps.
The use of supportive devices such as power, suits, wraps and belts is not advised except in cases where the weight is extremely heavy.This is so your body receives adaptive stress instead of your gear. Your gear will rob you of this elemental benefit of squatting.
When returning the bar to the rack, have the two spotters carefully guide you in, being sure that your hands are not in the way of the racks.
Your fatigued state has diminished your control over the heavy weight, so exercise caution in the return to the racks.
