Position yourself with your feet in the middle of the plate at shoulder width apart, pointing slightly outwards. Have your back against the padding with the top of your shoulders in contact with the shoulder padding. Press up to disengage the safety.
Slowly lower yourself down by bending your knees until they are bent at approximately 90 degrees, then push back up until your legs are almost fully extended. Engage your core to keep, your back and hips firmly against the padding. Ensure that your knees move in a consistent motion in line with your toes. Once you have completed the desired amount of repetitions, at the top of the final repetition engage the safeties, then slowly lower yourself down until the safeties catch.
When at the top of the movement don't lock your legs out fully and avoid having your knees cave inwards beyond your big toes.
