How to do it
Grip the bar firmly and pull it down onto your upper traps to lock it in place.
- 1
Stand with feet shoulder-width apart, barbell resting on your upper back.
- 2
Squat down by bending your knees and pushing your hips back as if sitting in a chair.
- 3
Hold the bottom position for 2 seconds.
- 4
Push through your heels to return to the starting position.
Expert tip
Maintain proper squat form with a neutral spine and knees tracking over toes, and hold the bottom position without bouncing.
Common mistakes
- ✕Dropping the chest forward into the bottom
- ✕Lifting the heels during the drive upward
- ✕Cutting the hold short of two full seconds