Stand with your feet shoulder width apart.
If the barbell is on the floor, step to it so that your feet are under the bar, bend your knees to about 90 degrees, flatten your back, and grasp the barbell with a shoulder width overhand grip. Straighten your legs and then your back to lift the weight.
If the barbell is resting on a rack, grasp it with a shoulder width overhand grip and lift it from the rack.
Keep your arms straight and let the barbell pull your shoulders down.
Shrug your shoulders up and back as far as possible.
Hold this position for a moment and slowly lower your shoulders.