Stand with feet hip-width apart, the barbell over your midfoot, and bend down to grip the bar just outside your knees with an overhand grip.
Set your back flat, chest up, shoulders over or slightly in front of the bar, and brace your core.
Pull the bar off the floor by extending your knees and hips, keeping the bar close to your shins.
As the bar passes your knees, explosively extend your hips and rise onto your toes in a powerful jump-like motion.
Shrug your shoulders and pull yourself under the bar, rotating your elbows forward to catch the bar in the front rack position on your shoulders with a slight knee bend.
Stand up fully to complete the lift, then lower the bar back to the floor with control.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 5 sets of 3 reps | Form mastery, neural adaptation |
| Intermediate | 5 sets of 3-5 reps | Hypertrophy, moderate loading |
| Advanced | 6 sets of 2-3 reps at higher intensity | Strength, high intensity/volume |