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- Stand with your feet hip-width apart, with your midfoot positioned under the barbell.
- Hinge at the hips and bend your knees to grip the bar just outside your knees, using either a double overhand or mixed grip.
- Keep your spine neutral, chest lifted, and shoulders directly over or slightly in front of the bar.
- Engage your lats by drawing your shoulder blades down and back (“pull the bar into your shins”).
- Brace your core and take a deep breath to stabilise before initiating the lift.
- Drive through your heels to extend your hips and knees simultaneously, lifting the bar in a straight vertical path.
- Keep the bar close to your body throughout the movement, avoiding any forward drift.
- Once standing tall, squeeze your glutes and avoid leaning back or overextending.
- Reverse the movement by hinging at the hips and then bending the knees to lower the bar with control back to the floor.
- Reset your posture before repeating each repetition.
- Complete repetitions as prescribed by your physiotherapist.
