This can be scaled by using a broom stick or a rake overhead instead of a barbell.
- Take the barbell off of the rack behind your neck as you would for a back squat.
- Widen your grip about 6 inches further than shoulder width apart.
- Jerk the barbell overhead so that your elbows are in the fully locked position and your shoulder blades are contracted so that the weight overhead sits stable.
- From the overhead position perform a full squat while maintaining the weight stable overhead.
- When finished either let the barbell sink back slowly to your shoulders behind your head and rack the bar, or dump the barbell forwards or backwards and move safely out of the way.
