A Typical Session
32 Min
Warm-up
8m
Main Set
18m
Cooldown
6m
15 kcal
/ min (est.)
4 × 6
sets × reps
Why this exercise
Difficulty: Advanced
King of compound lifts — builds full-body strength and muscle coordination.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
6
Rest
150s
How to Perform
- 1.Stand with feet under barbell, shoulder-width apart.
- 2.Grip bar just outside knees, flat back and tight core.
- 3.Lift by extending hips and knees simultaneously.
- 4.Lower bar under control to the floor.
Pro Tips
- •Keep bar close to shins.
- •Engage core before lifting.
- •Avoid jerking movement.
Equipment
Barbell, Plates
Safety
Always maintain a neutral spine; avoid rounding back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.