Squatting is fundamental for most movement. Holding the weight in front of you can put you in a better position to squat correctly. It also puts a bit more load on your quads along with strengthening the glutes, hamstrings and abdominal muscles.
- Hold weight in front of you at about chest level.
- Shift your hips back into your heels/midfoot.
- Be sure that your knees are not dropping into the center. If this happens, focus on keeping the knees pushed out over your toes.
- Descend as far as is comfortable but not so deep that you feel your low back arch or tuck under. Your spine should remain neutral.