quad and glute builder with the load in front, which forces the most upright
torso of any barbell squat
the bar has to stay over your midfoot, and it is in front of you, so you
cannot lean: that is what pins the work onto the knees
the rack position is usually the limiting factor rather than your legs, and
the bar across your throat restricts breathing on top of that
Execution
Rest the bar on the front of your shoulders with your elbows high and pointing
forward. Cross your arms to hold it, or use a clean grip if you have the
mobility. Brace your trunk.
break at the knees and hips together
hold your torso upright through the whole rep
push your knees out in line with your toes
keep your elbows high so the bar cannot roll forward
drive through your midfoot to stand back up
If your elbows drop before your legs tire, the upper back is what to train, not
the squat. Expect less weight than a high-bar squat for that reason.
Purpose
quad and glute builder with the load in front, which forces the most upright
torso of any barbell squat
the bar has to stay over your midfoot, and it is in front of you, so you
cannot lean: that is what pins the work onto the knees
the rack position is usually the limiting factor rather than your legs, and
the bar across your throat restricts breathing on top of that
Execution
Rest the bar on the front of your shoulders with your elbows high and pointing
forward. Cross your arms to hold it, or use a clean grip if you have the
mobility. Brace your trunk.
break at the knees and hips together
hold your torso upright through the whole rep
push your knees out in line with your toes
keep your elbows high so the bar cannot roll forward
drive through your midfoot to stand back up
If your elbows drop before your legs tire, the upper back is what to train, not
the squat. Expect less weight than a high-bar squat for that reason.