1
Stand facing the barbell rack with feet shoulder-width apart. Position the barbell across your upper back and shoulders, gripping with hands slightly wider than shoulder-width. Keep your torso upright and core engaged throughout the movement.
2
Adjust the barbell position so it rests securely on your traps. Ensure your feet are planted firmly on the ground with weight distributed evenly across the entire foot. Take a deep breath to brace your core before initiating the descent.
3
Lower your body by simultaneously bending at the hips and knees, descending in a controlled manner. Maintain an upright torso and neutral spine alignment. Continue lowering until your thighs reach parallel to the ground or slightly below, keeping knees tracking over toes.
4
Drive through your heels and midfoot to extend the hips and knees explosively, returning to the starting standing position. Exhale as you press upward. Maintain tension in the legs and core throughout the ascent until reaching full hip and knee extension.