1 Similar to the back squat, but with a few alterations (a lighter weight is recommended). Grab the barbell in a overhand, shoulder-width grip and bring your elbows forward so that your palms are facing upward, as illustrated. Rest the bar on your front deltoid muscles.

2 Start a slow drop with your hips, and not your knees. Lower yourself, in a sense, as if sitting in a chair behind you. Keep your elbows high as you lower yourself until your upper thighs are parallel to the floor. 

3 Pause at this point, then push yourself back up the starting position. Use a light weight to originally go through this exercise as it has a learning curve that requires getting adjusted towards.