Setup & Positioning
- Place a barbell across your upper back, resting it on your traps—not your neck.
- Grip the bar slightly wider than shoulder-width, elbows pointing down and slightly back.
- Stand with feet about hip-width apart, knees softly bent, and core braced.
Key point: “This is a hip hinge, not a squat—your hips move back, not down.”
Execution
- Begin by pushing your hips straight back, keeping your spine neutral and chest open.
- Lower your torso until it’s nearly parallel to the floor or until you feel a strong stretch in your hamstrings.
- Drive your hips forward to return to the starting position, squeezing glutes at the top.
Where You Should Feel It
- Hamstrings and glutes (primary)
- Spinal erectors (lower back) maintaining posture
- Core stabilizing throughout the movement
Where You Shouldn’t Feel It
- Sharp lower back pain from rounding
- Neck strain from cranking your head up
- Knee strain from locking out aggressively
Breathing
"Inhale as you hinge forward, exhale as you drive back up."
Common Mistakes to Avoid
- Bending the spine – Keep a neutral back to avoid injury.
- Squatting instead of hinging – Hips move back, not down.
- Overloading too soon – Start light to master form.
- Letting bar roll up the neck – Keep it anchored across traps.
