How to do it
Pull the slack out of the bar before initiating the lift.
- 1
Set the barbell on the pins inside a squat rack at knee level.
- 2
Stand with your feet shoulder-width apart and bend at the hips to grip the bar with an overhand grip.
- 3
Straighten your hips and knees to lift the barbell off the rack, keeping your back straight.
- 4
Lift until you are standing upright, then lower the barbell back to the pins under control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your back straight and core tight throughout the lift to prevent injury and ensure maximum engagement of the target muscles.
Common mistakes
- ✕Hips shooting up before the chest
- ✕Rolling the barbell away from shins
- ✕Jerking the bar off the pins