Half squat and shoulder press with barbell

Lower by coordinating the hips and knees while keeping pressure distributed across the whole foot. Stand up by extending the hips and knees without bouncing. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load the whole body, shoulders and quadriceps without sacrificing position; at intermediate level, progress control first and then add load, repetitions or complexity.