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 that you establish a good squat stance with your feet directly underneath the bar. I like to have my heels right underneath the bar. Avoid at all costs pushing your hips forward to get under the bar as this is a common fault.
The picture below is called the “Rack Position” or “Shelf Position.” Not everyone will have this position to begin with so be patient in getting and establishing this wrist and shoulder flexibility.
Your feet should be in the squatters stance which is shoulder width apart. Your toes can be facing straight ahead or slightly outwards.
From here, we are ready to squat. Keep your heels on the ground and pull the ground apart as you go down. Below in the picture, you will see that my torso is inline with my shins. This is good and if it was to be even better, my torso would be even more towards vertical.
We complete the Front Squat below in the full lock out position with our knees and hips extended standing up nice and tall.
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