How to do a barbell front squat

Setup:

1. Rack position: Approach the barbell so it rests across the front of your shoulders, just below your neck.
2. Hand placement: You have two options:
   • Clean grip: Place your hands slightly wider than shoulder-width on the bar, resting it on your fingertips. Your upper arms should be roughly parallel to the floor, elbows high.
   • Cross-body grip: Cross your arms and grasp the bar with your hands, resting it on your shoulders. This variation can be easier if you have wrist mobility limitations.
3. Foot Position: Stand with your feet shoulder-width apart, toes slightly pointed out. Your heels, midfoot, and toes should all press firmly into the ground.
4. Unrack: Take a deep breath, brace your core, and carefully lift the bar off the rack. Take a small step backward.

The Lift:

1. Initiate the descent: Keeping your chest upright and elbows high, begin lowering by bending your hips and knees.
2. Upright Torso: Maintain an upright torso. Avoid leaning forward excessively. Aim to keep your hips as close as possible to directly under the bar.
3. Depth: Descend until your thighs are at least parallel to the ground. Go deeper if your mobility allows.
4. Drive Upward: While driving upwards, focus on pushing through your entire foot. This ensures optimal power and stability throughout the lift. Maintain your core engagement.
5. Reset: Briefly pause at the top, and begin the next repetition.

Tips:

• Elbow Position: Focus on keeping your elbows high throughout the lift to prevent the bar from rolling forward.
• "Spread the floor": Before starting, imagine pushing your feet outwards, as if trying to spread the floor apart. This will help create tension and engage your glutes.
• Eye gaze: Look slightly upwards to help maintain posture.