Barbell Front Squat (Cross Over Position)

Position: Stand with feet shoulder width apart, or slightly wider, with toes pointing slightly out. The bar should be placed up against the throat, running parallel to the collar bone, resting across the anterior deltoid. Cross the arms in front of the body placing the hands on the bar and keeping the elbows held high(upper arms parallel to the ground), ensuring the bar does not  slip from position. The abdominals should be “Braced.” (“Bracing” consists of tightening your abdominals as if you were going to take a punch to the stomach).                                  

Movement: Initiate the movement in the hips by sitting the hips back and down (as if you were trying to sit in a chair that is just a little too far out behind you). Continue the downward movement until the Femur (thigh) is parallel, or slightly below parallel, to the ground. Return to the starting position by driving hard through your heels and extending your hips. Then repeat.