Sit in the very bottom of a deep squat with a bar resting on the back of your shoulders in a wide grip, or a light dumbbell at one shoulder. Staying at full depth, press the weight overhead to a firm lockout, pause, and lower it under control without letting it crash back down.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 3 to 5 reps with an empty bar or light dumbbell.
Pressing from behind the neck at full squat depth leaves no easy bail-out. Start absurdly light, keep every rep smooth with no grinding, and treat any loss of balance backwards as the end of the set.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.