Barbell Front Squat

Attempt all 3 grips, in an effort to establish which works best for you.

Remember, we typically don't spot a front squat. Instead, ensure the safety arms are installed at the correct height before you begin.

Key Teaching Points
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
Common Error(s):	Torso collapses forward \| Valgus knees \| Foot/ankle collapse
Spotting:	2 person spotting

Movement Pattern: Squat	Target: Quadriceps	Synergist(s): Gluteals, Hamstrings
Exercise
Regressions:	Goblet Squat \| Box Squat	Progressions: