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    Squats:



    Front Squat (barbell):



    1) Step under bar and position bar across anterior deltoids.
    Cross arms across each other so that your hands are touching
    opposite shoulders. Lift elbows up, pull shoulder blades together,
    and lift chest up to create a “shelf” for the bar.



    2) Start position: Using the legs, remove bar from rack. Stand with feet
    slighter wider than hip width apart. Back should be straight in a neutral position.



    3) Lower body by flexing at the hips and knees. Upper body can flex forward
    at the hips slightly (~5°) during movement. Be sure to “sit back” so that
    knees stay over the feet.





    4) Once thighs are parallel to floor, return to start position.



    5) Remember to keep head and back straight in a neutral
    position - hyperextension or flexion may cause injury.
    Keep weight over the middle of foot and heel, not the toes.



    6) DO NOT allow knees to go past the big toe or deviate medially
    or laterally throughout movement. Keep abdominals tight throughout
    exercise by drawing stomach in toward spine.











    For more info, download Squats, a free ebook.

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