Five-step setup
- Bar over mid-foot
- Grip just outside your legs
- Shins to the bar
- Chest up, back flat, lats tight ('protect your armpits')
- Pull the slack out of the bar before it leaves the floor
The pull
Push the floor away with your legs, keep the bar dragging up your legs, and finish by standing tall with hips through. Don't lean back at the top.
Conventional vs sumo
Conventional uses a narrow stance and more back; sumo uses a wide stance and more hips/quads. Pick the one that feels strongest and most comfortable for your build — both are legal and effective.