a squat built to strengthen the upright position, and a lift you progress in
its own right
the bar rests on your front delts with your arms straight out and your hands
off it. Lean forward and it rolls off, so only an upright torso keeps it in
place. With no grip, wrist and elbow mobility stop mattering too
it runs lighter than a front squat, because keeping the bar on your delts
gives out before your legs do
Execution
Unrack the bar onto the front of your shoulders, close to your throat. Let go
and lift your arms straight out to shoulder height, which raises your delts into
a shelf for the bar. Brace your trunk.
break at the knees and hips together
keep your chest up and your arms level so the bar stays pinned to your delts
push your knees out in line with your toes
sit down to full depth
drive through your midfoot to stand back up
Put your hands back on the bar before you walk it into the rack.