1. Stand: with your feet wider than shoulder-width apart, toes pointing slightly outwards, and the barbell in front of you.
2. Bend: at the hips to grasp the barbell with a grip that is just inside your legs (a neutral grip, palms facing you, can be used).
3. Align your spine and head, keeping both in a neutral position.
4. Brace: your core and keep your chest up as you lift the barbell off the floor by extending your hips and knees.
5. Rise: to a fully upright position with your shoulders back and barbell close to your body.
6. Hinge: forward at the hips while maintaining a slight bend in the knees, lowering the barbell down along your shins.
7. Lower: the barbell as far as your hamstring flexibility allows without rounding your back.
8. Extend: your hips to return to the upright position, squeezing your glutes at the top.
Important Notes: Keep the barbell close to your body throughout the movement. Do not round your lower back as this can lead to injury. Ensure you are using a controlled movement, particularly when lowering the barbell. Adjust the weight on the barbell to suit your strength level.
---
