Front Barbell Squat: Improve Your Core Stability
Instruction
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Set Up:
- Use a squat rack to position the barbell at chest height.
- Step under the bar and position it across the front of your shoulders (front rack position).
- Rest the barbell on the deltoids, with the bar close to your throat. Keep your elbows high so your upper arms are parallel to the ground.
- Grip the bar loosely with your fingertips, just outside your shoulders. This might require good wrist and shoulder mobility.
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Foot Position:
- Stand with your feet shoulder-width apart, toes slightly pointed outward.
- Ensure even weight distribution across the entire foot (heel, ball, and toes).
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Brace and Unrack:
- Take a deep breath and brace your core.
- Lift the bar off the rack by extending your knees and stepping back.
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The Descent:
- Initiate the movement by pushing your hips slightly back, then bending your knees to lower into the squat.
- Keep your chest upright and elbows high to prevent the bar from tipping forward.
- Aim to squat until your hips are below parallel (below the knees), unless mobility limits you.
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The Ascent:
- Drive through your heels and midfoot to return to standing.
- Keep your core engaged and chest tall throughout the lift.
- Exhale as you rise to the starting position.
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Re-Rack the Bar:
- Step back to the rack and carefully re-rack the barbell.
Tips
- Warm Up Thoroughly:
- Incorporate dynamic stretches and mobility exercises to prepare your wrists, shoulders, and hips.
- Work on Mobility:
- If the front rack position is challenging, practice wrist stretches, thoracic spine extensions, and hip openers.
- Start Light:
- Perfect your form with a light barbell or PVC pipe before adding weight.
- Use Lifting Shoes:
- Shoes with a raised heel can help improve squat depth and maintain an upright torso.
- Breathe and Brace:
- Inhale deeply before descending, and exhale as you rise to help stabilize the spine.
- Seek Feedback:
- Record yourself or ask a coach to assess your technique.
