Rest: 5 min.
Set a barbell on a power rack at about shoulder height. Stand in front of the bar and grasp it with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your upper back—as long as your elbows stay up, you'll be able to balance the bar. Step back and set your feet at shoulder width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.