Front Squat - Tips for Improved Performance

Performance Checklist

• Grip bar slightly wider than shoulders with open, relaxed hands, only fingers on bar
  
• Pull chin in, protract scapulae and elevate shoulders
  
• Bar between deltoids and throat
• Elbows up high
  
• Feet slightly outside hip width, toes turned out slightly
• Pressurize the trunk and lock the spine in proper extension
• Bend knees and hip simultaneously
• Maintain upright torso
• Maintain balance in middle of foot
• Knees track over the toes
• Maintain lumbar extension and close knee joint as much as possible
• Hamstrings make contact with calves
  
• Drive out of the hole by leading with the elbows and rising the chest