1
Stand with feet shoulder-width apart, holding a barbell plate at chest level with both hands, arms bent and elbows pointing downward. Maintain upright torso posture with neutral spine alignment.
2
Grip the plate firmly with both hands at the sides, feet planted flat on the ground. Engage core and brace abdominal muscles. Position weight close to body at chest height.
3
Lower the body by simultaneously flexing the hips and knees, descending into a squat position. Keep the torso upright and weight distributed through the midfoot. Continue descent until thighs reach approximately parallel to the ground or slightly below.
4
Drive through the heels and midfoot to extend the hips and knees, returning to standing position. Maintain chest up and torso upright throughout the ascent. Complete the movement by fully extending hips and knees at the top.