The front squat and press with a barbell is a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. Here’s a step-by-step guide on how to perform the front squat and press with proper form:
Video Instructions on How to Do a Front Squat & Press with Barbell
Equipment needed:
- Barbell
- Weight plates (optional, depending on your fitness level)
- Squat rack (optional, but recommended for safety)
Step-by-step instructions:
1. Set up:
- Start by setting up the barbell on a squat rack at about chest height.
- Add weight plates to the barbell based on your fitness level and strength.
2. Grip:
- Stand in front of the barbell with your feet shoulder-width apart.
- Grip the barbell with a clean grip, meaning your hands are slightly wider than shoulder-width apart.
3. Lifting the bar:
- Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
- Position the barbell across the front of your shoulders, resting on your collarbone. Your elbows should be pointing forward.
4. Front Squat:
- Lower your body by bending at the hips and knees, keeping your back straight and chest up.
- Descend until your thighs are parallel to the ground or as low as your flexibility allows.
- Keep your weight on your heels, and ensure your knees do not go past your toes.
5. Press:
- Once you reach the bottom of the squat, push through your heels to stand back up.
- As you reach the standing position, transition into the press by pushing the barbell overhead.
- Extend your arms fully, locking out your elbows at the top of the press.
6. Lowering the bar:
- Lower the barbell back down to the front squat position in a controlled manner.
- Begin the next repetition by descending into another front squat.
7. Breathing:
- Inhale as you lower into the front squat.
- Exhale as you press the barbell overhead.
Tips:
- Keep your core engaged throughout the movement to maintain stability.
- Maintain a neutral spine and avoid arching your lower back.
- Focus on proper form and controlled movements rather than lifting heavy weights.
- Start with a light weight to practice the movement before adding more resistance.
Safety precautions:
- If you’re new to this exercise or weightlifting in general, consider seeking guidance from a fitness professional to ensure proper form and technique.
- Always warm up before attempting heavy lifts.
Remember to listen to your body, start with a weight that challenges you without sacrificing form, and gradually increase the intensity as you become more comfortable with the movement. If you have any pre-existing health conditions or concerns, it’s advisable to consult with a healthcare professional or fitness expert before attempting new exercises.
