1. Stand sideways to a barbell so that it is parallel to your feet, which should be shoulder-width apart.
2. Bend at your hips and knees to squat down and grasp the barbell with one hand; use an overhand grip about shoulder-width. Ensure the bar is close to your side.
3. Keep your back straight and your core engaged. Look straight ahead rather than looking up or down.
4. Push through your heels and extend your hips and knees to lift the barbell off the ground.
5. Lift the weight until you reach a full standing position, with the bar still held down at your side.
6. Pause at the top of the movement, maintaining a strong posture and ensuring your shoulders are back and chest is out.
7. Lower the weight back to the starting position in a controlled manner, maintaining the alignment of your back and hips.
8. Complete the desired number of repetitions before switching to the other side.
Ensure proper warm-up before attempting this exercise, and consider having a spotter when working with heavier weights. It's important to start with a lighter weight to master the movement pattern before progressing to avoid injury.
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