Barbell Exercise: Front Squat

Barbell Exercise: Front Squat

Written by
September 25, 2014
Updated May 17, 2016

Summary

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
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.

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