Stand over a barbell with feet hip-width apart, the bar over your midfoot, and grip the bar just outside your knees.
Hinge at the hips and bend the knees to lower into a deadlift starting position with a flat back.
Explosively extend your hips and knees to pull the bar upward, keeping it close to your body.
As the bar reaches chest height, rotate your elbows under the bar and catch it in the front rack position across your shoulders.
From the front rack, brace your core and press the barbell overhead to full arm extension.
Lower the bar back to the front rack position, then down to the floor to complete one rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5 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 |