quad and glute builder with the bar cradled in your elbows, loaded and
progressed as a lift of its own
the chest-height front load keeps you upright and lets you drop straight down,
so the knees travel and the quads take the range
the upper back holds the bar in place all set, which is what caps the weight
rather than your legs
Execution
Cradle the bar in the crook of your elbows, arms crossed, feet shoulder-width
apart. Use padding on the bar or your sleeves if it digs in. Brace your trunk.
sit straight down between your knees, elbows staying high
descend until your elbows reach your thighs or your hips stop you
pause briefly in the bottom where the stretch is highest
drive through your midfoot to stand back up
keep the bar tight to your body rather than letting it drift forward
The elbow-height front rack lets most lifters squat deeper here than with a bar
on their back.
Purpose
quad and glute builder with the bar cradled in your elbows, loaded and
progressed as a lift of its own
the chest-height front load keeps you upright and lets you drop straight down,
so the knees travel and the quads take the range
the upper back holds the bar in place all set, which is what caps the weight
rather than your legs
Execution
Cradle the bar in the crook of your elbows, arms crossed, feet shoulder-width
apart. Use padding on the bar or your sleeves if it digs in. Brace your trunk.
sit straight down between your knees, elbows staying high
descend until your elbows reach your thighs or your hips stop you
pause briefly in the bottom where the stretch is highest
drive through your midfoot to stand back up
keep the bar tight to your body rather than letting it drift forward
The elbow-height front rack lets most lifters squat deeper here than with a bar
on their back.