Set up in a power rack with the barbell on the safety pins just below knee-level.
Feet should be about hip-width apart.
Push the hips back first and keep your back flat as you lean forward to grab the bar.
The bar should be over your feet when you look down, and the bar should be in line with your shoulder blades.
Your grip should be about shoulder-width apart. You can use a double overhand grip or a mixed grip for this (meaning one hand underhand, and one overhand).
Pull the weight up by extending the hips and knees until you’re standing straight up with the barbell in your hands.
Reverse the motion to lower the weight back down to the safety pins.
Same as a deadlift, pull your shoulders back and down to engage the lats and keep your upper back and core very tight.
