09/07/2012 02:17 pm ET Updated Dec 06, 2017

Barbell Front Squat


Un-rack the bar by supporting it on the front of your shoulders and keeping your upper arms parallel to the floor. If you can, use a clean grip with your wrists bent and fingers on the bar. If you do not have enough flexibility in the wrists, cross your arms and place each hand on the opposite shoulder to support the bar.

Take a small step away form the rack and place your feet slightly wider than hip width apart. Start the movement by moving your hips down and back. Descend as far as you can while keeping you upper back tight and your chest up.

Reverse the motion by driving through the middle of your foot. Remember to keep your elbows up the entire time.

Extend your hips and knees fully, pause, and repeat for given reps.