Approach the bar and position the barbell across your anterior deltoids. There are two ways to grasp the bar. For beginners, hold your upper arms parallel to the floor, bend your elbows, cross your forearms (the bar will be resting on your anterior deltoids and your hands will be palm down on the bar right hand over left shoulder and left hand over right shoulder). For the advanced lifter, you will grasp the bar with your hands about shoulder width apart, looking straight ahead. Relax your grip on the bar so that your palms face up and the bar rests atop your anterior deltoids. Next, force your elbows forward and up so that your upper arms are parallel to the floor. Regardless of which position you use, your elbows must remain parallel to the floor at all times or the weight will move forward and roll away from your body. This can cause severe injury.
1. Inhale and squat down until your legs are about horizontal, i.e., your upper thighs, to the floor.
2. Return to the starting point, exhale as you complete the movement.
3. Begin next repetition.
Notes: Avoid injury: you must not bend forward while squatting; keep your back perfectly straight with the weight in your heels. You can wear hard soled weight shoes or rest your heels on a block of wood to improve your balance. However, be certain not to move your knees too far forward for safe lifting.
This type of squat places primary emphasis on the quadriceps. Use a weight load about 50 to 60 percent of your back squat until you feel comfortable with this exercise.
This exercise will also work the gluteals, hamstrings, abdominals, and spinal erectors.