Barbell Front Squat to Press

DIFFICULTY

Very Difficult

EQUIPMENT NEEDED

Barbell

STARTING POSITION

Add the appropriate weight to the bar.

Place the bar on the upper chest and shoulders with the elbows flared out in front.

PROCEDURE

1. Take a shoulder width stance with your feet.
2. Squat down until you reach a 90 degree bend at the knee
3. Push upward using your quads and hips until you reach the starting position.
4. At the top of the movement, squat down slightly and extend the legs while pushing the bar up and overhead until the arms are almost locked and the elbows are pulled back in line with the ears.
5. Slowly lower the bar back to the chest and repeat.

COACHING KEYS

• Keep the pressure on the heels of your feet.
• Make sure to limit the amount of flexion (lean) at the waist.
• Keep the abdominals flexed or tight.

YOU SHOULD FEEL IT

In your thighs, core, hips, shoulders and triceps

SKI PURPOSE

Improves total body strength and power

Improves core strength and stability.