Barbell Front Squat

Set a barbell on a squat rack at about mid-chest height. Use bumper plates if available for safer racking. Choose a load you can control while keeping your torso upright. Use lifting shoes or a small heel wedge if ankle mobility limits depth. If you’re new to the front rack position, start lighter and prioritize form.

Step into the rack and place the bar across the front of your shoulders (front delts), close to your throat, with elbows high. Use either:

• Clean grip: fingers under the bar, wrists extended, elbows pointed forward, or
• Cross-arm grip: arms crossed with hands on top of the bar.

Unrack and step back with feet about shoulder-width apart, toes slightly turned out. Brace your core, keep ribs stacked over hips, and maintain a tall chest with elbows up (bar stays “on the shelf”). Eyes forward with a neutral neck.

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Take a deep breath and brace. Initiate the squat by bending at the knees and hips together, keeping your torso upright and elbows high. Descend under control until your thighs reach parallel or slightly below—only as deep as you can maintain a neutral spine and stable front rack. Keep your knees tracking in line with your toes and maintain pressure through the whole foot (mid-foot/heel). Drive up by pushing the floor away, extending knees and hips together while keeping the chest tall and elbows up. Exhale near the top, reset your brace, and repeat for the desired reps.

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