Here I focus on a spot on the wall or ceiling. This focus is a key. If you can train yourself to find that spot and focus on it, you will keep your head up. Do not look down while you walk out with the bar. That takes practice.
Most people watch their feet as they walk out with the bar.
Practice setting up without looking down. Have your training partners tell you when you get it right and try to repeat that over and over. Up - This is simply when I take the bar from the racks. An important part of this is that I stop for just a second. Take the bar from the racks and just stop for a second to let the bar and plates settle.