Bar on your shoulders in front, elbows high, full-depth squat.
How it’s done
- Bar rests on your front shoulders, fingertips under it, elbows high.
- Brace and squat straight down.
- Stand up keeping the elbows up.
Coaching tips
If the elbows drop, the bar rolls forward. Light grip, strong shoulders.
Scaling options
Goblet squat, lighter load, cross-arm rack.
Not sure about a movement? Ask a coach before you start, and scale it to what feels right today.