- PrimarySecondaryTertiary
- Difficulty
- Novice
- Force
- Push
- Grips
- Neutral
- Mechanic
- Compound
- Stand with feet shoulder-width apart and hold a weight plate in front of your chest with both hands.
- Keep your back straight, lower your body as if you were sitting back into a chair.
- Go as low as you can while keeping your heels flat on the ground, then push through your heels to return to the starting position.