How to perform Barbell Front Squat with proper form

Starting Position

1. Bar Placement: Position the barbell on your anterior deltoids, crossing your arms to create a shelf. You may also use a clean grip (hands slightly wider than shoulder-width).
2. Feet Position: Stand with your feet shoulder-width apart and toes slightly pointed out.
3. Engage Core: Tighten your core and keep your back straight.

Execution

1. Lowering Phase:

   • Begin the squat by bending at the hips and knees simultaneously.
   • Keep your elbows high and chest up throughout the movement.
   • Descend until your thighs are at least parallel to the ground or lower if flexibility allows.

2. Ascending Phase:

   • Push through your heels to rise back up.
   • Keep your core engaged and maintain an upright torso.
   • Fully extend your hips and knees at the top of the movement.

Tips for Proper Form

• Knees Tracking: Ensure your knees are tracking over your toes during the squat.
• Hip Awareness: Avoid letting your hips shoot back too early; maintain upright posture.
• Breathing: Inhale on the way down, exhale as you push up.
• Focus on Stability: Keep your weight evenly distributed across your feet.

Common Mistakes

• Leaning forward excessively.
• Allowing elbows to drop.
• Bouncing at the bottom of the squat.

Safety Considerations

• Use a squat rack for heavier loads.
• Consider using a spotter or safety bars if lifting heavy.
• Ensure proper mobility before performing this exercise.