A Typical Session
28 Min
Warm-up
6m
Main Set
16m
Cooldown
6m
11 kcal
/ min (est.)
4 × 8
sets × reps
Why this exercise
Difficulty: Advanced
The ultimate full-body strength exercise — builds power, muscle mass, and posterior chain endurance.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
8
Rest
120s
How to Perform
- 1.Stand with feet hip-width apart and the barbell over midfoot.
- 2.Grip the bar just outside your knees with a neutral spine.
- 3.Push through heels, lifting the bar as you extend hips and knees.
- 4.Lower back down under control by hinging at the hips.
Pro Tips
- •Keep the bar close to your shins throughout the lift.
- •Brace your core before lifting.
- •Do not round your back at any point.
Equipment
Barbell · Plates
Safety
Always warm up properly; poor form can cause back injury.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.