The best squat to learn on. The front-loaded weight teaches an upright torso automatically.
How To
Hold a dumbbell or kettlebell vertically against your chest with both hands.
Stand with your feet just outside shoulder width and your toes slightly turned out.
Squat down between your knees, keeping your elbows inside your thighs.
Stand back up without letting the weight drift away from your sternum.
Watch Out
Keep it pinned to your chest; the moment it drifts, your back rounds.
Widen your stance slightly or elevate your heels while ankle mobility improves.
A one-second pause at depth builds control that transfers to barbell squats.
Coaching
This is the ideal warm-up movement before heavy squats or deadlifts.
Higher reps suit it well — it usually runs out of load before it runs out of value.
Keep your ribs stacked over your pelvis rather than flared open.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Quads / Glutes · Barbell
Quads · Machine
Legs · Bodyweight