Скачать или смотреть How to Do the Barbell Front Squat | Strength + Core + Mobility

The front squat is a foundational strength movement that targets the quads, glutes, core, and upper back. With the barbell in the front rack position, this variation promotes a more upright torso, challenging your core and improving mobility through the hips, ankles, and thoracic spine.

It’s a go-to for rugby players and athletes looking to develop explosive leg power, clean movement mechanics, and sport-specific durability.

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🔥 How to Perform:
✅ Stand tall with the barbell racked on the front of your shoulders (elbows high, chest up)
✅ Feet shoulder-width apart, brace your core
✅ Lower into a squat, keeping your torso upright and heels grounded
✅ Drive through your midfoot to return to standing
✅ Keep elbows lifted throughout the movement

📌 Recommended: 3–5 sets of 4–6 reps

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💪 Why Add This to Your Program:
✔ Develops quad-dominant leg strength and full-body stability
✔ Improves thoracic mobility and posture
✔ Enhances clean/squat mechanics for Olympic lifts
✔ Reinforces core engagement and injury prevention

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📌 Ready to Train Like an Athlete?
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