1 - Stand with your feet hip-width apart, with the barbell over your mid-foot.
2 - Hinge at the hips and bend your knees to grip the bar just outside your legs with a double overhand or mixed grip.
3 - Take a deep breath, brace your core, retract your shoulder blades, and create tension throughout your entire body before initiating the pull.
4 - Begin driving the floor away with your legs, keeping the bar close to your shins as you lift it off the ground.
5 - Pause for 2-3 seconds when the bar reaches just below or just above the knee, maintaining a neutral spine and rigid torso throughout the pause.
6 - After the pause, continue driving your hips forward and standing tall until you reach full hip and knee extension at the top.
7 - Reverse the movement in a controlled manner, hinging at the hips first, then bending the knees as the bar passes them to lower it back to the floor.
