Using a squat rack, load a barbell with an appropriate weight. Step under the bar and position the weight so the bar lies across the front of your shoulders and collarbones. Support the bar gently with your fingers and hands – however, the majority of the weight should be on the shoulders. Your upper arms should be parallel to the ground. Stand and step away from the rack. Lower yourself into a squat position until the knees are bent approximately 90 degrees. Drive with the legs and return to the starting position. Make sure you maintain a normal curvature of the spine, push the chest out and up, and do not let the knees come forward past the toes. Perform 2-3 sets of 15 repetitions of the squat. Players with low back or knee pain should take precautions in performing this exercise.
|Front Squat - Start|
|Front Squat - Down Position|