Shop Our Semi-Annual Sale: Shop Now
Barbell Exercise: Front Squat

Barbell Exercise: Front Squat

Written by
September 25, 2014
Updated May 17, 2016


The Barbell Front Squat is an awesome strength developing drill that places high demand not only on your legs but also your upper back, shoulders and core to maintain position.  Along with all the strength development this squat variant offers it also encourages a more vertical spinal alignment than a traditional back squat.

Exercise Steps

Step 1: Set up the loaded barbell at slightly lower than shoulder height in a rack

Step 2: Walk into the bar grasping it with both hands and driving your elbows under and forward

Step 3: Stand with the bar and step back to clear the rack

Step 4: Squat down keeping your chest and elbows high with a vertical spinal alignment

Step 5: Stand back up and repeat.

Tips and Safety: Take a wider grip on the barbell than you might want to.  This will decrease the strain on the wrists and assist in keeping the elbows high.


John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at
To qualify, simply verify your status during checkout on the payment step. We verify through, our trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service.
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international shipping rates.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.