The 2-Hand Front Press Squat is a great way to increase the time under tension that can be explored in the 2-Hand Front Press. By dropping a large percentage of bodyweight behind the heels and using the weight of the Steel Club as a counterbalance, there is an opportunity to refine the spinal alignment of the squat. It is also not uncommon to find that this drill will allow for an exploration of greater depth in the squat.

Exercise Steps

Step 1: Clean the Steel Club into the Ready Position aligned with the shoulder of the top hand.

Step 2: Tuck your pelvis and brace your core.

Step 3: Start to press the Steel Club forward towards your mid-line while keeping your shoulders back.

Step 4: Sit into a deep squat while maintaining vertical spinal alignment.

Step 5: Lock out the arms at the bottom of the squat.

Step 6: Maintain and upright posture as you stand with constant tension in core and lats as you pull the Steel Club back into rack. Repeat.