Front Squat (Barbell)
A compound exercise where a barbell is held across the upper chest, squatting down until thighs are parallel to the ground. It emphasizes quadriceps and core strength.
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Front Squat (Barbell)
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Step-by-Step Instructions
1. Barbell Placement
Clean the barbell to the front rack position; rest the bar across your upper chest and shoulders, supported by your hands. Ensure the bar sits comfortably.
- Keep elbows pointing down
- Maintain a tight grip
- Adjust the bar for optimal positioning
2. Starting Position
Stand with feet shoulder-width apart, toes slightly outward. Keep your back straight, core engaged, and chest up.
- Maintain a neutral spine
- Engage your core throughout the movement
- Keep your weight balanced on your heels
3. The Squat
Initiate the squat by bending your knees and hips simultaneously. Push your hips back as if sitting in a chair. Maintain your upright torso and chest.
- Focus on descending straight down
- Control the descent; don’t collapse
- Visualize pushing through your heels
4. Ascent
Drive through your heels to return to the starting position. Extend your legs fully and maintain your core engagement throughout.
- Push through the ground with your entire foot
- Maintain upright posture
- Exhale during the upward phase
5. Controlled Breathing
Inhale during the descent, exhale during the ascent.
- Breathe deeply and rhythmically
- Don't hold your breath
- Maintain a controlled breathing pattern
Form Tips
✓Maintain Upright Torso
Avoid leaning forward excessively. Keep your chest up and maintain a vertical torso throughout the movement.
✓Proper Foot Placement
Adjust your foot position to find a comfortable stance. Slightly wider than shoulder-width and slightly outward.
✓Full Range of Motion
Ensure you are squatting deep enough, ideally until your thighs are parallel to the ground or lower.
✓Controlled Movement
Avoid bouncing or using momentum; focus on controlled movements during both the descent and ascent.
✓Engage Your Core
Keep your core tight throughout the exercise for stability and to protect your spine.
Common Mistakes
Rounding the lower back
Focus on maintaining a neutral spine and engaging your core. Consider lighter weight.
Knees caving inwards
Focus on pushing your knees outwards, actively pushing against the floor. Ensure proper foot placement.
Not going deep enough
Practice squatting to a depth where your thighs are parallel to the ground. Use a mirror or spotter for feedback.
Using momentum
Control the descent and ascent. Avoid bouncing at the bottom of the squat.
Poor grip on the bar
Use a firm grip to maintain control. Consider using straps if needed.
Alternative Exercises
- Back Squat
- Overhead Squat
- Goblet Squat
- Zercher Squat
- Front Squat (Dumbbell)
- Pistol Squat
Complementary Exercises
- Bench Press
- Deadlift
- Overhead Press
- Pull-ups
- Romanian Deadlift
