How to Do
How to Do Barbell Front Squat Clean Position
The barbell front squat clean position should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the barbell front squat clean position.
Beginning
Beginning Barbell Front Squat
1. Stand with feet pointed straight ahead with a barbell placed comfortably on the top of the shoulder musculature.
2.Be sure to position your head up over your shoulders and shoulders in line with your hips, (i.e. neutral spine).
Movement
Barbell Front Squat Movement
1. From the start position, draw your belly button inward toward your spine.
2. Maintaining tone in the deep abdomen, descend slowly by bending at the knees and hips.
3. During the descent, maintain weight distribution between the midfoot and heels. Do not allow the feet to cave inward or shift outward.
4. While maintaining tone in the lower abdomen and optimal kinetic chain alignment, drive through the feet extending the ankle, knee, and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift toward the toes.
5. The knees should track over the second and third toes.
6. Perform downward reps slowly and concentrate on the descent and the squat position alignment of your body.
7. Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.
Benefits
Barbell Front Squat Benefits
The front squat with a barbell is a resistance exercise that targets multiple major muscle groups. It's a compound exercise that can help you create muscular thighs, a strong lower back, and firm abdominal muscles by improving core strength and flexibility.
Exercise Aliases
Front Barbell Squat, Front Squat with Barbell, Barbell Squats, Lower Body Barbell Exercises.
