Overview:

A 8 inward hip rotations, 8 outward hip rotations (each side)

B Forward arm circles, 8 backward arm circles

C 2 minutes jumping rope

D 12 deep reverse lunge to knee raise

E 12 deep reverse lunge to knee raise

F 15 squats with a 10-rep pulse at the end

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5-second hold (each leg)

Repeat x3 times

1-The Set-up

Start with the bar secure in the squat rack, level with the middle of your chest.

Hold the bar with hands just wider than shoulder-width apart.

Or use a pair of lifting straps if wrist flexibility/mobility is currently difficult.

Step in close to the bar and lower into a quarter squat so the bar is level and touching the top of your chest and front of your shoulders. Without letting go of the bar, bring your elbows forwards and up as high as you can manage.

Focus on keeping your elbows as high as possible throughout the squat – this will keep your body upright and the bar secure in the crook of your hands and resting against your chest and shoulders.

Drive up to take the bar out of the rack.

2-The Move

Take one step backwards.

Position your feet shoulder-width apart, with your toes pointing very slightly diagonally away from each other.

Brace yourself, take a deep breath in to fill your chest and keep your torso strong, then bend your legs to lower into a squat.

Keep your knees wide apart and heels down.

Lower until your legs are at least parallel with the floor, then drive back up to stand.

That’s perfect form. If you’re struggling, here are some ways to improve.

Front Squat Form Tips

Hand Position

The perfect form for the front squat can be difficult due to the limited flexibility of the wrists and forearms if you're not used to it.

If that’s you, start by warming your wrists up. Interlock your fingers and rotate your wrists in both directions for a couple of minutes. Still an issue?

A solution is to get into the position where you're about to lift the bar out of the rack, but cross your arms and hold the bar against your shoulders. Keeping your shoulders high is still a priority here.

You’ll probably not be able to lift as much weight so knock the weight plates down until you're comfortable.

Or the second option is using a pair of lifting straps on the bar a per my video to complete the lift.

Elbows

As soon as you let your elbows drop, the weight will tip forwards, pushing you off-balance and signaling the end of your set.

Fix this by focusing on pushing your elbows towards the ceiling throughout the move.

Also, try bringing your hands closer together or further apart to find a position that lets you keep your elbows high.

Dumbbells front squats, Goblet squat or safety bar squats