BARBELL FRONT SQUAT

As the name implies, the barbell rests in front of the body during the front squat. You perform front squats in a more upright position than back squats, and the joint force is more equally distributed between the hip and knee joints. Because the weight load is in the front, this squat emphasizes the quadriceps more than the glutes.

1. From a squat rack, grasp the barbell with an overhand grip at slightly wider than shoulder-width. Stand with the feet shoulder-width apart and the toes slightly outward.
2. With the wrists extended backward, the elbows pointing up, and the arms parallel to the floor, position the bar across the collarbone and the anterior deltoids.
3. Inhale and bend the knees and hips to lower the body under control into a squat position.
4. Keep head up, heels on the ground, and back slightly arched.
5. After squatting as deeply as you can, quickly reverse direction and exhale through the sticking point (the most difficult part of the movement). Do not bounce out of the bottom position.