Stand with feet hip-width apart Grip the bar with a closed, pronated, or alternating grip about shoulder-width apart Arms should be vertical to the floor with the elbows fully extended Keep the bar over midfoot and raise the chest All repetitions begin from this position
With the chest held out, shoulders held back, and elbows fully extended, extend the hips and knees to stand up with the weight Keep the bar in contact with the front of the thighs as it is lifted Fully extend the hips and knees The bar should be lowered in a straight line over the midfoot
Breathing Guidelines: Inhale during the downward movement and exhale after the sticking point of the upward movement.
Primary muscles: Quadriceps Femiros, Gluteus Maximus
Secondary muscles: Soleus, Hamstring