1. Setup:
- Place the barbell on the ground in front of you.
- Stand with your feet shoulder-width apart, with your toes slightly pointed out.
- Position the barbell over the middle of your feet.
2. Initial Positioning:
- Bend at your hips and knees to lower your body down.
- Grip the barbell with both hands, slightly wider than shoulder-width apart. You can use an overhand grip (palms facing you) or a mixed grip (one palm facing you and one facing away).
- Keep your back straight and your chest up. Your shoulders should be just in front of the bar.
3. Lifting the Barbell:
- Engage your core and push through your heels to lift the barbell.
- As you lift, extend your legs while keeping the barbell close to your body.
- Straighten your hips and knees simultaneously.
- Once the bar reaches your knees, aggressively extend your hips to stand tall, bringing your shoulders back.
4. Finishing the Movement:
- At the top of the movement, stand up straight with the barbell resting against your thighs. Your body should be in a fully upright position.
- Hold for a moment before lowering the barbell back to the ground.
5. Lowering the Barbell:
- Reverse the movement: hinge at your hips first, then bend your knees to lower the barbell back to the ground.
- Ensure the barbell stays close to your body throughout the descent.
6. Repetitions:
- Perform the desired number of repetitions, ensuring that your form remains proper throughout each lift.
Safety Tips:
- Always warm up before starting your workout.
- Keep your back straight and avoid rounding your shoulders to prevent injury.
- Start with lighter weights to master the technique before progressing to heavier weights.
