PREPARATION

1.Dead lift the barbell to the 
  front of the thighs, then clean 
  to the front of the shoulders.

2.Press the barbell above the head
  and lower to the back of the 
  shoulders.

EXERCISE

1.Breathe in as you bend at the 
  knees and hips, lowering 
  yourself into a squatting
  position. Do not go lower than
  as if sitting on a chair.

  Make sure that your knees are in
  line with your feet.

2.Breathe out as you straighten 
  your legs back to a standing 
  position.

  Do not 'bounce' at the bottom of
  the squat, or hold the lower
  position. 

FINISH

1.Press the barbell over the head 
  and lower to the front of the 
  shoulders; then lower to the 
  floor.

If necessary, raise the ankles by
placing a weight beneath each 
heel.

MAINLY FOR: Quadriceps.