Front Squat

Set the barbell in a rack at chest height. Grip the bar with hands slightly wider than shoulder-width. Step under the bar and place it across the front of your shoulders, resting on your deltoids. Your elbows should be pointing forward and high. Unrack the bar and take a step back.

1. Take a deep breath and brace your core.
2. Initiate the squat by hinging at your hips and bending your knees simultaneously.
3. Keep your torso upright and your elbows high as you descend.
4. Lower yourself until your hips are below your knees.
5. Drive through your heels to return to the starting position.

• Keep your chest up.
• Elbows high throughout the lift.
• Maintain a neutral spine.
• Knees should track over your feet.

• Letting the elbows drop.
• Rounding the upper back.
• Leaning too far forward.
• Not squatting to full depth.