Front Barbell Squat-Crossed-Arms

a.k.a. Front Squats

Differentiation: Mechanics

This variation of a front squat is unique. Here is how: you cross your arms and hold the barbell at a high position on the front of your shoulders. Holding the bar in this way allows you to keep an upright posture, | and increases the focus on your quadriceps.

Starting Position

To get into starting position, do this...

1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

2) Set the Olympic bar on the rack's pegs at just below shoulder height.

3) Load plates onto the bar on the rack.

4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand inside the squat rack with your chest facing the bar.

6) Step under the bar and center the bar over the front of your neck, along the top of your collar bone.

7) Cross your upper arms over and under the bar.

8) Grasp the bar with your palms facing down.

9) Push up with your legs to lift the bar up and off of the pegs

10) ...and then straighten your body.

11) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.

12) Straighten your back.

13) Place your feet shoulder-width apart |with toes pointed slightly outward

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while bending your knees, and pushing your hips back to lower your upper body toward the floor

3) ...until your upper leg becomes parallel to the floor.

4) Continue to keep your head up and back flat.

5) Hold this position for a count of one second.

6) Now, reverse this movement by exhaling while pushing with the heels your feet to the fully extended and starting position.

7) Focus on using your heels to drive your body weight up and not the front of your feet.

8) Repeat reps for a full set.

9) Return the bar to the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Keep your elbows up at 90-degree angle from your body to ensure a proper anchor point for the bar.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your head up and back flat.

Keep your torso vertical throughout the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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