How to Perform

Set bar on front deltoids with a clean grip (fingers under the bar) or crossed arms
Unrack and step back, feet shoulder-width
Keep elbows high throughout — this is critical
Squat down keeping your torso as upright as possible
Descend to at least parallel
Drive up through your whole foot, maintaining the elbow position

Tips

Keep your elbows high and pointing forward throughout — dropping them is the number one cause of losing the bar forward
No front rack mobility? Use the crossed-arm grip, or substitute goblet squats or safety bar squats
Use a 2-3 second controlled descent — the upright torso position makes this harder to stabilise so controlled tempo is essential
Wrist pain and collapsing the upper back forward are the most common problems — work on thoracic and wrist mobility as accessories
Feel the quads burning intensely — if your lower back is taking over, you are likely leaning too far forward

Equipment	Why You Need It	Our Pick	Review
Lifting Shoes	Raised heel is even more important for the upright front squat position	adidas Powerlift 5	Read Review
Wrist Wraps	Supports wrists in the demanding clean grip rack position	Gymreapers Wrist Wraps	Read Review
Knee Sleeves	Joint warmth and compression for deep squatting	SBD Knee Sleeves	Read Review