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Squats, Barbell, Front

Type: Legs
The front squat works the same muscles as the standard back squat, but because the load is further forward it places more stress on the quads and adds a variation to the standard exercise. Before trying this exercise for the first time, reduce the weight drastically from your standard barbell squat load as its much more difficult.
Level :  Equipment : Yes

Squats, Barbell, Front Steps:

Step 1:
Grasp the bar at slightly wider than shoulder width with an overhand grip.

Step 2:
Rotate the elbows forward and rest the bar across the front of the shoulders.

Step 3:
Stand with feet shoulder width apart.

Step 4:
Tense the stomach and back muscles.

Step 5:
Start the squat by bending at the knees and hips, keeping the back straight.

Step 6:
Gradually lower to a comfortable position.

Step 7:
Return back to the start by pushing the ground away.

Step 8:
Keep the chest lifted and back straight at all times.

Top Tip:

  • Keep the knees in line with the toes.
  • Keep the heels down throughout the movement.
  • You don't have to go right down. Go down as far as you feel comfortable.
  • An alternative grip is to hold the bar by crossing the arms over and gripping the bar with an underhand grip, then bending the elbows and then lifting the arms up so the bar rests across the tops of the arms. This has the advantage of putting less stress on the elbows and wrists.
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