Legs

Barbell Front Squat

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The barbell front squat uses many of the same muscles as the standard barbell squat except the bar rests in front of the body which places stress differently on the muscles in the thighs as well as the core. Start with an open hand grip holding the bar on top of the collarbone with the hand placement only slightly wider than shoulder width, wrists extended, fingers open and thumb wrapped. As you take bar out of the squat rack, keep elbows pushed up so that the lower head of the triceps is parallel to the ground (this will help to keep bar in place during the descent phase of the movement). Stance should be slightly wider than shoulder width and toes should be turned out approximately 15 degrees. Movement begins by flexing the knees and pushing back on hips while keeping chest up, lower back arched and abdominals tight. Bottom position of lift is determined by the ability to maintain an arched lower back throughout the motion. This lift is especially useful in building core muscles (especially the upper and lower back) as the demand to maintain a lordotic posture throughout the lift is much higher than the back squat.

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