Set the safety pins in a squat rack at a height that corresponds to your desired depth (typically just below parallel).
Position the barbell on your upper back and unrack it, stepping back into position.
Descend into the squat until the barbell rests completely on the safety pins.
Allow the bar to settle on the pins for 1-2 seconds, releasing all momentum and stretch reflex.
Brace hard and drive explosively through your feet to stand the weight up from the dead stop position.
Return to the top position, re-brace, and descend again for the next rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 3-5 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 2-3 reps | Strength, high intensity/volume |