Variations of Barbell Front Squat
Barbell Hack Squat
Master the Barbell Hack Squat to build powerful quads and glutes. This unique squat variation places the barbell behind you for a distinct challenge.
Barbell Box Squat
Master the Barbell Box Squat for powerful glutes and quads. This exercise builds strength and perfects squat depth with a controlled descent to a box.
Barbell Bench Squat
Master the Barbell Bench Squat for powerful quads and glutes. This compound exercise builds lower body strength by squatting to a controlled depth.
Barbell Zercher Squat
Master the Zercher Squat, a challenging barbell variation holding the weight in your elbow crooks. Build incredible core strength, quads, and glutes.
Description
A squat variation where you rest a barbell on the front of your shoulders, and then perform a squat. This exercise targets your lower body and core, emphasizing the quads and glutes.
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How to Do Barbell Front Squat
- 1Setup
Position the barbell across the front of your shoulders, just below your Adam's apple, with your elbows high and upper arms parallel to the floor. Use a clean grip (fingertips under the bar) or a cross-arm grip.
- 2Setup
Stand with feet shoulder-width apart, toes pointing slightly out, and chest lifted. Brace your core, maintaining a neutral spine.
- 3
Initiate the movement by pushing your hips back slightly and bending your knees, as if sitting into a chair, ensuring your elbows remain high throughout the descent.
- 4
Descend until your thighs are parallel to the floor or deeper, keeping your heels grounded and your chest upright while inhaling.
- 5
Drive through your heels and mid-foot to powerfully extend your hips and knees, returning to the starting position as you exhale.
- 6
Maintain an upright torso and engaged core throughout the entire movement, ensuring the bar stays securely racked.
Tips
- Actively drive your elbows up throughout the entire movement to keep the bar securely racked and prevent your upper back from rounding.
- Focus on pushing your knees out slightly as you descend to properly engage your glutes and maintain optimal knee tracking.
- Think about 'sitting between your knees' rather than just straight down to achieve greater depth while maintaining an upright torso.
- Keep your gaze forward or slightly down, avoiding looking up which can cause hyperextension of the cervical spine.
Common Mistakes
- ×Rounding the upper back occurs when elbows drop; fix this by actively driving your elbows up and keeping your chest proud.
- ×Heels lifting off the floor indicates a lack of ankle mobility or improper weight distribution; fix this by focusing on driving through your mid-foot and warming up ankle mobility before the lift.
- ×The bar rolling forward is often due to elbows dropping or poor upper back engagement; fix this by ensuring your elbows stay high and your upper back remains tight and engaged.
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