Stand with your feet hip-width apart with the barbell over your mid-foot, shins close to the bar.
Bend at the hips and knees to grip the bar just outside your legs with either a double overhand or mixed grip.
Set your back by pulling your chest up, retracting your shoulder blades, and bracing your core tightly.
Drive through your heels and push the floor away as you straighten your legs and hips simultaneously.
Stand fully erect at the top with your hips locked out and shoulders back, holding the barbell at hip level.
Lower the bar by hinging at the hips first, then bending the knees once the bar passes them, and return the bar to the floor.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8-10 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 5-6 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 3-5 reps | Strength, high intensity/volume |