• Secure barbell head at the chest
• Keep torso upright
• Keep feet facing forward and the knee in line with the toes, do not let the knee travel to the side.
| Beginner | 5 Reps | 3 Sets |
| Intermediate | 8 Reps | 4 Sets |
| Advanced | 10 Reps | 4 Sets |
| Beginner | 15lbs | |
| Intermediate | 35lbs | |
| Advanced | 55lbs |