Front Squat With Barbell

General And Specifics

• in comparison to the squat with barbell on the upper back, this exercise takes more pressure from the knee joints and the back
• nevertheless the muscles are required the same way
• if you want to use more weight, use a squat rack

Starting Position

• grasp a barbell with both hands and place it above the clavicle on your front shoulders
• push your chest out
• your shoulders hold the weight
• you can fix the barbell with the clean grip (the elbows point forwards) or with the arms crossed across the chest
• your feet are a little wider than shoulder width apart and slightly rotated to the outside (20-30 degrees)
• important: knees and tiptoes always point into the same direction

Correct Execution

• brace your body
• slowly bend your knees until your thighs touch the calves (lean back a little)
• at the same time, your hip moves backwards a bit
• hold the back straight
• do not look down
• your tiptoes are the farthest points from your body, do not let your feet move outwards
• put pressure on your heels and bring your body back into the starting position