Barbell Front Squat

Position yourself for this exercise by stepping inside of a squat rack. Set the barbell on the rack to just above your shoulder level. Once you have selected an appropriate height and loaded the bar with your desired weight, bring your arms up underneath the bar while ensuring that you keep your elbows high (your upper arms should be slightly above parallel to the floor). Rest the barbell across the top of your shoulder muscles and cross your arms so that you have a secure hold on the bar. Lift the bar off of the rack by straightening your torso and pressing into the ground with your legs. Take a few steps away from the rack and position your feet one shoulder width away from each other with your toes pointed slightly outwards. Ensure that your head is kept up and that your back is straight not just in this starting position, but also throughout the entirety of this exercise. In order to execute the movement, slowly lower the bar by bending your knees and sitting back with your hips. Continue this descent until your hamstrings and calves create an angle that is slightly less than ninety degrees. Once you reach this point of the descent, raise the bar back up to the starting position by pushing into the floor with both of your heels (straightening your legs and extending your hips). Repeat for the prescribed number of repetitions.

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