1. Use the stance in which the most power can be generated; Imagine the width in which you would be able to jump the highest in a standing vertical leap.

2. keep your arms as close to your shins as you can

3. Take a deep breath before lifting the weigh and contract your abdominal muscles, which will allow your body to produce more power and will protect your spine.

4. As soon as the weight leaves the ground, focus on pushing the floor away, squeezing your glutes and driving your hips forward – not moving the weight up.

5. Stand erect as you are locking out, yet don’t hyperextend your lower back

6. Unlock your glutes and let your hips drive back. Then, while still holding on to the bar, let it lower to the ground in a controlled fall along the same bar path it came up.