1
Stand upright with feet shoulder-width apart, holding a barbell across the upper back and shoulders with hands slightly wider than shoulder-width. Maintain an upright torso with neutral spine alignment and core engaged throughout the movement.
2
Position the barbell securely on the trapezius muscles, not on the neck. Keep chest up, shoulders back, and look straight ahead. Distribute weight evenly across both feet with heels firmly planted on the ground.
3
Lower the body by bending the hips and knees simultaneously, descending in a controlled manner until the thighs are parallel to the ground or below parallel. Keep the torso upright, knees tracking over the toes, and weight in the heels.
4
Drive through the heels and midfoot to extend the hips and knees, returning to the starting position. Maintain constant tension throughout, finishing in a fully upright posture at the top before repeating.