Barbell front squat (Front rack squat, Front racked squat)

Skill Tree

Muscles

Technique

  1. Start by placing a Barbell across the front of your shoulders, resting it on the Anterior deltoid .
  2. Use a clean grip to hold the bar (palms up, fingers under the bar, elbows high).
  3. Stand with feet shoulder-width apart, toes slightly turned out.
  4. Lower into a squat by bending at the hips and knees, keeping your chest up and back straight.
  5. Drive through your heels to return to the starting position.

Form tips

  1. Keep your elbows high and maintain a neutral spine throughout the movement.
  2. Keep your knees tracking in line with your toes as you descend into the squat.
  3. Engage your Abs for stability and to prevent arching your back.
  4. Control the descent and ascent of the squat, avoiding bouncing at the bottom.

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