1 - Stand behind the barbell with your feet hip-width apart, toes pointing slightly outward.
2 - Hinge at the hips and bend your knees to lower yourself toward the bar, gripping the barbell by the weight plates on each side with a wide, open-hand grip (fingers curled around the inside edge of the plates).
3 - Keep your chest up, spine neutral, and shoulders slightly in front of or over the bar.
4 - Engage your core and lats, take a deep breath, and brace your torso.
5 - Drive through your heels, extending your hips and knees simultaneously to lift the bar off the floor in a controlled manner.
6 - Stand tall at the top with hips fully extended, shoulders back, and the bar held at your sides by the plates.
7 - Reverse the movement by hinging at the hips and bending your knees to lower the bar back to the floor in a controlled manner.
