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Last updated March 5, 2026
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shouldersQuadricepsfull body
Press Under
From the front rack position, drop under the barbell into an overhead squat while pressing. Develops overhead stability and speed under the bar.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shouldersside shouldersquads
Secondary
tricepsupper trapsdeep abs / coreglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Unrack a barbell or clean it to the front rack position.
- Stand with feet shoulder-width apart.
- Step 2Starting Position
- Hold the barbell at shoulder height with an overhand grip, hands just outside shoulder-width.
- Brace your core and keep your chest up.
- Step 3Execution
- Perform a quick, shallow dip by bending your knees slightly.
- Simultaneously press the bar overhead while dropping your body underneath it.
- Catch the bar at full lockout overhead in a partial or full squat position.
- Stand up to full extension with the bar stabilized overhead.
- Lower the bar back to the front rack and reset for the next rep.