STEP 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.
STEP 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.
STEP 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.