Front Barbell Squats

Instructions

1. 1.Standing in a squat rack, position the barbell on the stand at just below shoulder height. Cross your arms out in front you and step in and under the barbell, placing it on the front of your shoulders and grasping it with your crossed hands.
2. 2.Lift the barbell off the rack and take a step away, ready to perform the movement. This will be your starting position.
3. 3.While looking forwards and keeping your back straight, squat down until your thighs are parallel with the floor.
4. 4.Pause for a second, then press down with your heels to return the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• Drive the squat through the whole foot. You want 3 points of contact: big toe, little toe, and heel.
• You can perform this exercise with your heels elevated on a plate if you lack the flexibility to go down far enough.
• Perform the reps slowly and in a controlled manner. Technique first, weight second!.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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