1. Place an Olympic barbell in front of you on the ground and load it with the appropriate weight plates.
2. Stand with your feet about shoulder-width apart, with the barbell over the middle of your feet.
3. Squat down by bending at the knees and hips, keeping your back straight, chest up, and eyes looking forward.
4. Grip the barbell with both hands. An overhand grip is common, though some may use a mixed grip (one hand over, one under) for better control. Your hands should be just outside your knees.
5. Brace your core and ensure your entire body is tight. The barbell should be close to your shins.
6. Push through your heels and straighten your knees and hips simultaneously to lift the barbell off the ground. Keep the barbell close to your body as you lift. Your back should remain straight and neutral throughout the movement.
7. Once you've passed the knees, bring your hips forward and pull your shoulders back at the top of the lift, standing tall with the barbell at thigh level.
8. Reverse the motion to return the barbell to the ground, maintaining a neutral spine and controlled descent.
9. Reset and prepare for the next repetition.
Make sure to use a controlled motion throughout the exercise, avoid jerking or rounding your back, and keep the barbell as close to your body as possible to optimize form and reduce the risk of injury. Warm up properly before lifting heavy weights and consider having a spotter when attempting maximum lifts.
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