1
Stand with feet shoulder-width apart, holding a weighted plate at chest level with both hands, arms bent. Keep chest upright, shoulders back, and core engaged.
2
Position your weight in your heels with toes forward. Ensure knees are aligned over ankles and spine maintains neutral curvature throughout the movement.
3
Descend by bending at the hips and knees simultaneously, lowering your body as if sitting back into a chair. Lower until thighs reach parallel to the ground or slightly below, keeping the plate at chest level and torso upright.
4
Drive through heels and extend hips and knees explosively to return to standing position. Keep the plate stable at chest and maintain neutral spine at top position.