With feet shoulder-width apart, position yourself under the center of the barbell in the rack as you place it between your traps and upper back, and grip the barbell slightly wider than shoulder-width apart.
Lift the barbell from the rack by partially standing up and taking a step back while squeezing the bar tightly and keeping it rested over your upper back.
Sit down on a bench with your back upright and firmly plant your feet on the ground.
While keeping your butt firmly on the bench, inhale and lean forward with a straight back, gripping the barbell tightly so that the barbell does not slide onto your neck.
Continue until your torso is a 45 angle from the ground.
Exhale and lean backward with a flat back, returning to the starting position.
After all reps are completed, stand up and return the barbell to the rack.