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Position of the Week: The Front Squat

Thursday 18 April 2013
Words Spindle

This week we invite you to pump it hard with this full body move…

The Front Squat
A highly functional exercise and the base of most Olympic lifts, the front squat is a full body move, particularly good for hitting the thighs and burning calories!

1. Take a barbell with an overhand grip and position it chest high, with back slightly arched.
2. Place the bar on the front of your shoulders, flipping the bar back on to on your palms and gripping with fingers and thumb. Your elbows should be pointing forward as high as possible.
3. With feet slightly wider than hip width apart, position your feet outward at approximately 45°.
3. Descend until your knees and hips are fully bent or until your thighs are just past parallel to floor.
4. Knees should travel outward in the direction of your toes.
5. Explosively extend knees and hips back up to the start position.
6. Once you have perfected the movement, use a challenging weight and perform 4 sets of 8 reps, with 60-90 seconds rest between sets.

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Illustration: Lulu Heal