Step under a racked barbell and position it across your upper traps (high bar) or rear delts (low bar).
Grip the bar evenly on both sides, squeeze your shoulder blades together, and unrack by standing up.
Take 2-3 steps back from the rack and set your feet shoulder-width apart with toes slightly turned out.
Brace your core by taking a deep breath and holding it, then bend at the hips and knees simultaneously.
Lower yourself until your hip crease is at or below your knee level (parallel or below).
Drive through your entire foot to stand back up, exhaling as you pass the sticking point.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8-10 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 5-8 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 3-5 reps | Strength, high intensity/volume |