Front Barbell Box Squat

Differentiation: Mechanics

This variation of a Box Squat is unique from other Box Squat exercises. Here is how: the Olympic bar is placed in front of your body and across your collarbone. This position places more emphasis 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) Locate a movable flat bench.

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

4) Load plates onto the bar on the rack.

5) 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.

6) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

7) Position the flat bench parallel and behind the squat rack, about 3 feet behind.

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

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

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

11) Grasp the bar with your palms facing down.

12) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...

13) Step back from the rack 1-2 small steps until the back of your legs are near the bench.

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

15) Straighten your back and point your chest up.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while bending your knees, pushing your hips back to lower your upper body down toward the bench.

3) Continue down until your buttocks reach the bench and carefully sit near the edge of the bench.

4) Now exhale while reversing this movement by pushing with your heels to the fully extended and starting position.

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

6) Repeat reps for a full set.

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

Proper Form

Pay special attention to following proper form by...

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.

Be sure to select a bench that is low enough so you squat down to a 90-degree angle.

Refrain from tilting forward to prevent excessive strain on your lower back.

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

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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