Begin with a loaded barbell on the floor in front of you. Position your feet shoulder-width apart with the barbell close to your shins.
Bend at the hips and knees to grasp the barbell with an overhand grip, slightly wider than shoulder width.
Keep your back straight and your chest up, engage your core, and ensure your shoulder blades are retracted.
Lift the barbell by extending your hips and knees to stand up straight, pushing through your heels. Your back should remain straight, and the bar should travel vertically upward close to your body.
Once you reach the top of the movement, pause for a brief moment. Unlike a regular deadlift, you'll only lock out partially, meaning that you don't come to a complete erect position; your knees should not lock out fully, and your torso shouldn’t hyperextend.
Lower the barbell back down by hinging at the hips and slightly bending the knees, maintaining a flat back, until the bar is just below your knees.
Immediately reverse the direction and ascend back up to the partial lockout position.
Perform the desired number of reps, maintaining the partial range of motion and a quick but controlled pace.
Ensure to warm up properly before performing this exercise and choose a weight that allows you to maintain good form throughout all repetitions. It's advisable to have a spotter or a trainer supervise you when trying this exercise for the first time.
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