HOW TO DO BARBELL FRONT SQUAT
- Rack the bar on the front delts. Clean grip or crossed-arm — pick the one you can keep the elbows up with.
- Walk out, brace, and sit between the legs with an upright torso.
- Hit a repeatable depth, then stand without the elbows collapsing and dumping the bar.
COMMON MISTAKES
- Elbows dropping in the hole. The bar rolls and the set is over. Upper-back work and a slightly narrower grip usually fix this faster than “try harder.”
- Turning it into a back squat with a front rack. If you are folding forward, drop the load. Front squat is an upright pattern.
VARIATIONS
- Barbell back squat — More load, more posterior chain.
- Dumbbell goblet squat — Teaching version of the same torso angle.
PROGRESSIONS
- Goblet squat.
- Empty-bar front squat holds in the rack.
- Working sets once the rack position is boring.
PROGRAMMING NOTES
Great second squat day or Olympic-lifting main squat. Loads will sit well below back squat — that is expected. Do not chase back-squat numbers on this slug.
FREQUENTLY ASKED QUESTIONS
Open Barbell Front Squat in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
