- Grasp barbell from rack or clean
barbell from floor with overhand open grip, slightly wider than
shoulder width. Position barbell chest high with back arched.
Place bar in front of shoulders with elbows
placed forward as high as possible and finger under bar to
each side With heels hip width or slightly wider, position feet
outward at approximately 45°.
- Descend until knees and hips are fully bent or until thighs
are just past parallel to floor. Knees travel outward in direction
of toes. Extend knees and hips until legs are straight. Return
- Front Squat is receiving position for Clean.
Keep head forward, chin in, back straight and feet flat on floor;
equal distribution of weight through forefoot and heel. See Squat Analysis. Also
see bodybuilding style Front
Squat. Optional: Accelerate when squatting up and slowing
just before full extension.
- Spine (Thoracic, Lumbar)
- Scapula & Clavicle