Step 1: Engage the core. Initiate movement from the hips. Extend the arms above the head.
Step 2: Drop the hips as if you are going to sit in a chair, slowly lower the body until your thighs are parallel to the ground. Hold for 1 count.
Step 3: Push through the heels. Return to starting position in a controlled manner.
Tips: This movement is all about keeping the arms up. Keep the biceps near ears, shoulders down and back, and do not let the chest. Focus on the normal squat technique, and add even more emphasis to core and never stop thinking about shoulder placement (have the scapulas always working). The body weight can't shift to the toes. Do not let chest cave in or the knees creep over the toes. Keep the toes and knees pointing straight.
Link™ to Exterior: Handles in hands. Hands held fully above head
Stance: Hip width +1. Standing tall