1 - Stand with your feet hip-width apart and the barbell resting on the floor or a rack set at about knee height.
2 - Hinge at the hips and bend your knees to lower yourself down, then position the barbell in the crook of your elbows, cradling it securely between your forearms and upper arms.
3 - Clasp your hands together in front of your chest to stabilize the bar and keep your elbows close together.
4 - Brace your core, keep your chest tall, and maintain a neutral spine throughout the lift.
5 - Drive through your heels, extend your hips and knees simultaneously, and lift the barbell from the floor by standing upright.
6 - Keep the bar close to your body as you rise, squeezing your glutes and locking out your hips at the top of the movement.
7 - Reverse the motion in a controlled manner to lower the bar back to the starting position and repeat for the desired number of repetitions.
