1. Place the blocks on the ground and ensure they are positioned to elevate the barbell to your desired starting height. Load the barbell with weight plates appropriate for your strength level.
2. Stand with your feet approximately shoulder-width apart, with the ball of your feet under the barbell, and blocks outside of your feet.
3. Bend at your hips and knees to approach the bar, keeping your back flat. Grip the bar using an overhand grip or a mixed grip (one hand overhand, one underhand), slightly wider than shoulder-width apart.
4. Bracing your core, begin the movement by driving through your heels and extending your knees and hips simultaneously. Keep the barbell close to your body, dragging it along your shins as you lift.
5. Continue to lift the bar until you reach a full standing position with your shoulders back and chest up. The bar should be around mid-thigh, with your hips and knees fully extended.
6. Return the bar to the starting position by bending at the hips first then the knees, maintaining a flat back, and controlling the descent until the barbell rests back on the blocks.
7. Reset your form and prepare for the next repetition. Ensure that you perform each repetition with proper technique to reduce the risk of injury and to maximize the effectiveness of the exercise. It is also advisable to have a spotter or coach assist you, especially if you are lifting heavy weights or if you are new to this exercise.
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