Stand with your feet shoulder-width apart and grip a barbell with an overhand grip slightly wider than shoulder-width.
Hinge at the hips and bend your knees slightly until your torso is roughly 45 degrees to the floor.
Let the barbell hang at arm's length directly below your shoulders with your arms fully extended.
Pull the barbell up toward your lower ribcage by driving your elbows back and squeezing your shoulder blades together.
Lower the bar back to the starting position in a controlled manner.
Keep your back flat and core braced throughout the entire movement to protect your spine.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 5-8 reps | Strength, high intensity/volume |