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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Straddle the center of a lightly loaded barbell with one foot ahead of it and the other behind, using a comfortable staggered stance with both toes slightly outward.
- 02Squat down and grasp the bar with one hand in front of your body and the other behind, positioning the hands equally far from your midline.
- 03Lift your chest, brace against rotation, and drive through both whole feet as you extend the knees and hips with the bar traveling vertically between your legs.
- 04Stand tall without twisting your pelvis or leaning back, keeping the bar centered and clear of your inner thighs throughout the ascent.
- 05Bend the hips and knees to return the bar to the floor under control, then complete the set before reversing the lead leg and hand positions.
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Variations
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Alternatives
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