Ideally, with the front squat, you will have a rack to use so that you don’t have to clean the bar up. If you are lifting out of a rack, you will need to ensure you establish a good squat stance with feet directly underneath the bar. I like to have my heels right underneath the bar.
Avoid pushing hips forward to get under the bar at all costs.
The picture below is called the “Rack” or “Shelf” position. Not everyone will have this position to begin with so be patient when developing this wrist and shoulder flexibility.
Feet should be in the squatters stance with feet shoulder-width apart. Toes can be facing straight ahead or slightly outwards.
From here, we are ready to squat. Keep heels on the ground and imagine pulling the ground apart as you lower down. Below in the picture, you will see my torso is in line with my shins. This is good, but for this to be even better, my torso should be even more towards vertical.
We complete the Front Squat below in the full lockout position with knees and hips extended and standing tall.
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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