1 Use an overhand grip to hold a barbell that is fairly wide for comfort. Hold the bar down at arm's length in front of you and make sure that your feet are roughly hip-width apart with knees slightly bent. 2 Keep your lower back also slightly arched and bend slowly at the hips as far as you can without losing the arch. Try not to change the angle of your knees, and ensure that you keep the bar close to your body throughout the process. 3 Remember to pause, then lift your torso back to the starting position.