Start with the bar above your knees in either the low hang (shown below), mid hang or high hang position. I have a neutral head below however you may choose to be looking straight ahead. Position feet directly underneath your hips.
We next look at the jumping phase or the triple extension point where hips, knees and ankles are extended.
Drive yourself underneath the bar into the deep squat position in the position seen below. You will need to use hip flexors to do this. It also helps to practice by doing some fast air squats. In the catch position, bring your feet out to shoulder width.
Try to keep upper arms parallel to the ground and your back parallel to your tibia (lower leg) or towards vertical.
Next, stand up as in a normal front squat making sure you have hips and knees extended.
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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