Front Squat

Set-up

• Set the bar on the rack at upper-chest height.
• Rest it across the front of your shoulders, fingertips under the bar or arms crossed over it.
• Lift your elbows so your upper arms point forward.

How to do it

1. Brace your core and unrack the bar.
2. Squat straight down between your heels, keeping your chest tall.
3. Go as deep as you can while keeping your elbows up and your back flat.
4. Drive up through your whole foot to standing.

Coaching cues

• Elbows high throughout the rep.
• Knees travel in the same direction as your toes.

Common mistakes

• Dropping the elbows, which lets the bar roll forward.
• Rounding the upper back at the bottom.

Safety

• Set the safety bars just below the bottom of your squat.