Stand with a very wide stance—feet pointed outward at 30-45 degrees—with the barbell over your mid-foot.
Bend at the hips and knees to reach down and grip the bar with a shoulder-width grip between your legs.
Set your back flat, lift your chest, and brace your core firmly.
Drive through your heels, pushing your knees out over your toes, and extend your hips and knees to stand up.
Lock out at the top by squeezing your glutes and standing tall with your shoulders back.
Reverse the motion in a controlled manner to lower the bar back to the floor.
| 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 |