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How To Do A Barbell Front Squat

Instructional Video


Written Instructions

  1. Set the barbell up on the rack at around chest height.
  2. Step towards the bar with your feet slightly wider than hip width apart, legs slightly bent so you’re under the bar.
  3. Grasp the barbell with an underhand grip at the top of your chest, your elbows should be pointing forwards or higher if you can.
  4. Rest the barbell on the top of your chest, your hands are just acting as support.
  5. Straighten your legs to lift the barbell out of the hooks, step backwards.
  6. Brace your core, focusing on keeping your back neutral.
  7. Squat down, driving your knees outwards and moving your bum towards the floor, keeping the back straight.
  8. Focus on keeping your weight in your heels so you don’t fall forward.
  9. Once you’ve hit 90 degrees or deeper with your legs, drive upwards with your legs keeping your knees from falling inwards, the back straight and the elbows high.
  10. Once you’ve reached the standing position, pause momentarily and repeat for desired reps.
  11. After the set is done, walk towards the rack until the barbell is resting against the rack, bend your knees so that the barbell is lowered into the hooks.


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