Barbell Front Squats

Technique

Setup

Set the bar in a rack at upper-chest height, step under it, and rest it on the front of your shoulders against your throat, fingertips under the bar and elbows pointing forward. Unrack and stand with feet shoulder-width, toes slightly out.

Movement

Keeping your elbows high and your torso upright, sit straight down between your heels until your thighs are at least parallel. Drive up through your whole foot, leading with your elbows.

Form Tip

Keep your elbows up the whole time; if they drop, the bar rolls forward and your upper back rounds under the load.

Increase Difficulty

Add weight, or pause for 2 seconds at the bottom.

Decrease Difficulty

Use the empty bar, or learn the upright position with Kettlebell Goblet Squats first.