1 - Stand with your feet wider than shoulder-width apart, toes pointed outward at approximately 45 degrees, with the barbell over your mid-foot.
2 - Hinge at the hips and bend your knees to reach down and grip the bar with both hands shoulder-width apart (inside your legs), using either a double overhand or mixed grip.
3 - Drop your hips, chest up, and engage your core. Your shins should be nearly vertical and close to the bar.
4 - Take a deep breath, brace your core, and push the floor away with your feet as you drive your hips forward to initiate the lift.
5 - Keep the bar close to your body as you extend your knees and hips simultaneously, pulling the bar upward in a straight vertical path.
6 - Stand tall at the top with hips fully extended, glutes squeezed, and shoulders pulled back. Do not hyperextend the lower back.
7 - Lower the bar back to the floor in a controlled manner by hinging at the hips and bending the knees, returning to the starting position.
