1 - Stand with your feet about hip-width apart and the barbell positioned over the midfoot.
2 - Hinge at the hips and bend your knees slightly to grip the bar just outside your legs, keeping your back neutral and chest up.
3 - Brace your core, pull the slack out of the bar, and keep your shoulders slightly in front of the bar.
4 - Drive through your feet and lift the bar from the floor while maintaining the prescribed tempo, such as a slow 3-second ascent or controlled 3-second descent.
5 - Stand tall at the top with your hips and knees fully extended, without leaning back or overextending your lower back.
6 - Lower the bar under control according to the programmed tempo, keeping it close to your body throughout the movement.
7 - Reset your brace and position before repeating for the desired number of repetitions.
