Hold the bar against the fleshy part of your neck and keep your chest lifted. Your feet should be just wider than shoulder-width apart with your toes pointing out 5 degrees. Take a deep breath in and sit into the movement. Allow your knees to come forward, keeping your weight on your heels and your body upright. Bring your body down until your thighs are almost parallel to the floor, pause briefly and drive up, pushing down with your hips.