Set the barbell at shoulder height in a rack and step up to it, placing it across your front deltoids.
Grip the bar with a clean grip (fingers under the bar, elbows high) or cross-arm grip.
Keep your elbows pointed forward and high throughout the entire movement to prevent the bar from rolling.
Unrack the bar, step back, and set your feet shoulder-width apart with toes slightly turned out.
Squat down by bending at the hips and knees, keeping your torso as upright as possible.
Drive back up through your heels and midfoot to the standing position.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8-10 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 6-8 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 3-5 reps | Strength, high intensity/volume |