Barbell Front Squats

Steps

• 1. Set Up the Barbell: Start by positioning the barbell on the squat rack at about chest height. You can use a clean grip (fingertips under the bar) or a cross-arm grip (arms crossed in front of the body).

• 2. Grip the Barbell: Stand facing the barbell and grip it slightly wider than shoulder-width. Lift the barbell off the rack and bring it to the front of your shoulders, resting it on your deltoids. Your elbows should be pointing forward.

• 3. Hand and Elbow Placement: Position your hands so that your palms are facing upward, and your fingers are under the bar. Your elbows should be raised, pointing outward, and parallel to the ground. This position creates a "shelf" for the barbell to rest on.

• 4. Foot Placement: Stand with your feet shoulder-width apart or slightly wider. Your toes can be angled slightly outward to allow for comfortable squatting.

• 5. Set Your Core: Engage your core muscles to stabilize your spine. Maintain a neutral spine alignment throughout the movement.

• 6. Initiate the Squat: Begin the squat by pushing your hips back and bending your knees simultaneously. Lower your body while keeping your chest up and your back straight.

• 7. Squat Depth: Descend into the squat until your thighs are parallel to the ground or lower. Make sure your knees are tracking over your toes, and your heels are firmly planted on the ground.

• 8. Maintain Bar Position: Throughout the squat, focus on keeping the barbell stable on your shoulders. Your elbows should remain raised, and the barbell should stay close to your body.

• 9. Rise Up: Push through your heels and engage your leg muscles to stand back up. Extend your hips and knees simultaneously as you return to the starting position.

• 10. Complete the Repetitions: Perform the desired number of repetitions while maintaining proper form. Focus on controlled movements and avoid bouncing at the bottom of the squat.