Zombie Front Squat – Barbell

  • 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, grab it with both hands about shoulder width apart. The bar should be comfortably sitting on the front of your shoulder muscles. Once the bar is stable, extend your arms straight out from your shoulders. Your feet should be as wide as your hips or shoulders and your toes pointed forward. 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. You should also feel the muscles in your back working to keep your arms up as you lower your body down.
  • COMPENSATION: Keep your chest up, don’t slouch forward. Keep the bar centered on the front of your shoulders, don’t let it roll forward. Keep your arms straight out from your shoulders. 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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