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One starts with a barbell held on one's shoulders, behind the head. Similar to a back squat, there is some variation with the height on the back at which the bar is held. Holding the bar lower on the back decreases the distance to the pelvis and decreases the strain on the hip and spine extensors: a low bar position allows one to lift heavier weights while a high position allows one to stress the muscles harder with a lighter weight.

The lifter bends forward, bowing at the hips while keeping the back straight. This is the eccentric portion. The motion is at its half way point when the lifter's torso is almost parallel with the ground, after which he returns to the upright position, during the concentric portion.

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