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Front Rack Framework
Beginner 36 min

Front Rack Framework

Calories

235 kcal

Equipment

Barbell, EZ Curl Bar, Ankle Weight

Intensity

—

Focus

Quads, Front Delts, Calves, Triceps, Abs

Workout Exercises

1

Barbell Front Squat

8 min

Barbell Quads

Description

A classic squat variation with the barbell racked across the front of the shoulders, keeping your torso more upright and emphasizing quad drive through the midfoot.

How to perform

  1. Step 1

    Step 1

    Stand tall with your feet about shoulder-width apart and your toes slightly turned out. Rack the bar across the front of your shoulders and lift your elbows so your upper arms are close to parallel with the floor. Brace your core and keep your chest up as you prepare to squat.

  2. Step 2

    Step 2

    Lower into a deep squat by bending your knees and hips while keeping your torso tall and your elbows high. Keep your whole foot on the floor and let your knees track in line with your toes. Reach the bottom under control without letting your chest collapse forward.

  3. Step 3

    Step 3

    Drive up by pushing the floor away, keeping the bar over your midfoot and your elbows pointed forward. Stand fully tall at the top without leaning back or letting your ribs flare. Re-brace and reset your stance before the next rep.