Muscles Used:- Quads, Hamstrings, Glutes, Shoulders, Triceps, Core.
1: Use a free barbell, feet shoulders width apart, overhand grip on the bar
2: Pick the bar up exploding from the legs and get the bar above the head with locked arms
3: Once in the position shown in right hand photo then perform a normal squat
4: With the bar above the head it is unlikely to reach full depth.
5: It is important to keep back straight and arms above the head. Try not to lean forwards
6: To increase depth in squat, place heels on a 2 inch platform.
7: Return to standing position, with practise and extra flexibility full depth squats can be performed.