Front Barbell Squat: Improve Your Core Stability

Instructions

1. Setup:

   • Position a barbell at shoulder height on a squat rack.
   • Approach the bar, and place it across the front of your shoulders, just above the clavicle, resting against your neck.
   • Cross your arms to create a stable "shelf" for the bar by placing your fingers on the bar with elbows pointing forward (cross-grip), or use a clean grip with palms facing upward and fingers under the bar.

2. Grip:

   • Cross-grip: Keep elbows high to prevent the bar from rolling forward.
   • Clean grip: Requires good wrist mobility. Keep a loose grip with elbows pointing straight ahead.

3. Unrack the Bar:

   • Step under the bar and lift it off the rack by extending your legs.
   • Take a step back, positioning your feet shoulder-width apart.

4. Squatting Down:

   • Inhale and brace your core.
   • Push your hips back slightly as you bend your knees, lowering your body.
   • Keep your elbows high, chest up, and back straight.
   • Lower until your thighs are at least parallel to the floor (or as deep as your mobility allows).

5. Standing Up:

   • Push through your heels and extend your knees and hips to return to the starting position.
   • Keep your chest up and core tight throughout the movement.
   • Exhale as you rise.

6. Rack the Bar:

   • Step forward into the rack and carefully lower the bar onto the hooks when finished.

Tips 

1. Bar Positioning:

   • The bar should rest on the deltoids, not your hands. Focus on keeping elbows high to create a secure shelf.

2. Mobility Work:

   • Improve wrist, shoulder, and thoracic spine mobility for a better clean grip.
   • Work on ankle mobility to squat deeper with proper form.

3. Core Engagement:

   • Brace your core as if preparing to take a punch. This protects your lower back and improves stability.

4. Use a Lighter Weight:

   • Front squats are more challenging than back squats. Start with a lighter weight to perfect your form.

5. Progress Slowly:

   • Add weight gradually. Focus on form rather than loading the bar excessively.

6. Breathing:

   • Inhale deeply before descending and exhale as you drive up.

7. Foot Position:

   • Feet should be shoulder-width apart with toes slightly turned out. Experiment to find the most stable position for your body.

8. Spotter or Safety Bars:

   • Use a spotter or set up safety bars in the squat rack for added safety, especially if lifting heavy.

9. Video Your Form:

   • Recording yourself can help you spot mistakes and refine your technique.

10. Strengthen Supporting Muscles:

    • Strengthen your core, glutes, and hamstrings with accessory exercises like planks, lunges, and Romanian deadlifts.