Cradle the bar in the crooks of your elbows, arms crossed or clasped in front of your chest, rather than resting it on your back or shoulders. Holding the weight out in front like this shifts your center of gravity forward, so you'll naturally want to sit further back and stay more upright through your torso than in a back squat. Squat down by pushing your hips back and bending your knees, keeping your elbows tucked so the bar stays pinned against your body rather than drifting away from you. Your forearms will take a beating from the bar pressing into them — that discomfort is normal here and eases as you get used to the position. Drive through your whole foot to stand.