Barbell Bench Front Squat

Setup

1. 01Place a flat bench behind you in the rack.
2. 02Rack the bar across the front delts in a front-rack grip.
3. 03Unrack and stand with feet shoulder-width apart.
4. 04Keep the elbows high and chest up.

Execution

1. 01Sit the hips back and down toward the bench.
2. 02Touch the bench lightly without relaxing onto it.
3. 03Keep the elbows up as the torso stays tall.
4. 04Drive through the whole foot back to standing.

Checkpoints

• -Elbows point forward and stay high throughout.
• -The bench is touched, not sat on, each rep.
• -The torso stays more upright than a back squat.
• -Knees track in line with the toes.

Common mistakes

• -Plopping down and resting on the bench.
• -Letting the elbows drop and the bar roll forward.
• -Rocking off the bench to build momentum.
• -Setting the bench too low or too high for your build.