Front Squat – Barbell, Cross Grip

  • HOW: Begin by standing behind a barbell that is racked in a position that is straight out from your collarbone. As you come up to the bar, cross your arms underneath the bar bending at the elbow and touch the front of each shoulder with the opposite arm and your elbows should be up straight out from your chest. The bar should be comfortably sitting on the front of your shoulder muscles. Place your feet in a comfortable position about shoulder width apart From this position, bend your knees and start to hinge forward at your waist while keeping your chest up. Go as low as you can comfortably go while keeping your chest up, feet flat on the ground, and hips back. From that point, push into the ground lifting your body straight up and returning to the starting position. 
  • FEEL: You should feel the muscles in your lower body working. 
  • COMPENSATION: Keep your chest up, don’t slouch forward. Keep the bar centered on the front of your shoulders, don’t let it move. Don’t have the bar too high above your collarbone. Make sure the knees don’t go too far over your toes, your glutes need to be back with your feet flat at your lowest point. 
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