Prisoner Squat
The bodyweight squat with the hands laced behind the head and the elbows wide; the arms cannot counterbalance, so the upper back has to hold the chest up.
How to do it
Setup
Feet shoulder-width, fingers laced behind the head, elbows pulled wide.
Steps
- Squat to parallel with the elbows staying back.
- Keep the chest up and the weight over the whole foot.
- Stand tall and squeeze the glutes at the top.
Common mistakes
Pulling on the head with the hands: they rest there; the neck stays long. Elbows folding forward: keep them wide to keep the chest up. Heels lifting as the hips drop: sit back more.
Breathing
Inhale down, exhale up.
