Front Squat

Grasp barbell from rack or clean barbell from floor with overhand open grip, slightly wider than shoulder width. Position barbell chest high with back arched. Place bar in front of shoulders with elbows placed forward as high as possible. With heels hip width or slightly wider, position feet outward at approximately 45°.


Descend until knees and hips are fully bent or butt is lower than knees. Knees travel outward in direction of toes. Drive through the heels until you stand all the way up at the top hips fully extended. Return and repeat.

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