Setup
Stand with feet wider than shoulder-width, toes pointed out 30-45 degrees. Position the barbell over the middle of your feet, then hinge down and grip the bar with hands inside your knees, arms straight.
How to do it
- Drive through your heels and push the floor away to initiate the lift
- Keep your chest up and maintain a neutral spine throughout the movement
- Pull the bar straight up along your shins, keeping it close to your body
- Squeeze your glutes hard at the top and stand fully upright
- Lower the bar by pushing your hips back first, then bending your knees
Watch out for
- ✗Starting with hips too low or too high, which reduces power from the glutes
- ✗Letting the knees cave inward instead of tracking over the toes
- ✗Pulling the bar away from the body in an arc instead of keeping it vertical