Barbell Front Squat

Barbell Front Squat Instructions

• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Place your fingers on barbell. Step one foot underneath the bar and with the same arm, assume a front rack position with your hand and arm, pulling your elbow up under the bar.
• Repeat with the opposite side.
• Triceps should be parallel to the floor.
• If you don't have the mobility to assume this position, attach wrist straps to the bar. Perform the same movement but grab the straps instead of the bar. 
• The barbell is resting in the crevice between your delt and collarbone with your elbows up and fingers underneath the bar.
• If you are new to front squat, this may feel uncomfortable on your neck at first.  
• Keep your front rack position in place and core tight then unrack the bar.
• Position your feet either at or just inside shoulder-width with your toes pointed out slightly.
• Your stance will be a bit more narrow than a traditional squat.
• To create torque in your hips, 'screw' your feet into the floor.
• Push your knees forward slightly, descend into the bottom position. 
• Don't be afraid to let your knee track in front of your toe.
• Keep your core tight and elbows up throughout.
• At your end range of motion, stand up driving your knees out. 
• Squeeze your glutes at the top position. 

*Tips*

• You have to keep your core tight to maintain proper technique, otherwise you will lose the bar forward.
• Always look straight ahead, never look up. You want a neutral neck position.
• Don't overextend/arch your back. Focus on core tightness and a neutral spine.
• In the bottom position, think about driving your elbows up. 
• Avoid letting your knees track inward.