Barbell Front Squat

Setup

1. 01Set the bar at upper-chest height in the rack.
2. 02Rack the bar on the front delts with elbows high.
3. 03Grip outside the shoulders in a clean or cross-arm grip.
4. 04Step back and set feet shoulder-width, toes slightly out.

Execution

1. 01Brace and sit straight down between the hips.
2. 02Keep the elbows high as the knees travel forward.
3. 03Descend until the hips drop below the knees.
4. 04Drive up through midfoot, chest leading the ascent.

Checkpoints

• -Elbows stay lifted so the upper arms are near parallel.
• -Torso stays close to vertical throughout the rep.
• -Bar rests on the shoulders, not held by the hands.
• -Knees track in line with the toes.

Common mistakes

• -Dropping the elbows and letting the bar roll forward.
• -Leaning the torso forward like a back squat.
• -Cutting depth to protect a weak rack position.
• -Rising hips-first out of the hole.