Rest the bar in the groove of your front shoulders with your elbows driven high, holding it with fingertips under the bar or arms crossed over it. Squat down keeping your chest up, because if the elbows drop the bar rolls forward, then drive back to standing.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 4 sets of 3 to 6 reps, leaving about 2 reps in reserve; the rack position usually gives out before the legs do.
The bail is built in: drop your elbows, let the bar fall forward off your shoulders, and step back. Practise it with an empty bar before you need it, and never front squat where a dropped bar is a problem; use a rack's safeties when you have them.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.