Set the safety pins in a power rack at approximately knee height.
Load a barbell on the pins and stand with your feet hip-width apart, shins touching the bar.
Hinge at the hips and grip the bar with an overhand or mixed grip just outside your legs.
Set your back flat, brace your core, and lift your chest.
Drive through your heels to extend your hips and knees, standing up with the barbell.
Lock out at the top by squeezing your glutes and pulling your shoulders back, then lower the bar back to the pins under control.
| 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 |