Front Squat (Barbell)
Also called Barbell Front Squat, BB Front Squat
How to do it
Support the barbell across your front shoulders with your elbows high and feet about shoulder-width apart. Brace your trunk and squat down between your hips while keeping your feet planted and chest tall, then drive through your whole feet to stand. Control the descent and keep your knees tracking over your toes.
Setup
Bar in the front rack across the shoulders, elbows driven high, fingers under the bar only as a guide. Feet shoulder width, torso tall.
Where you should feel it
Quads and the upper back holding position. When the elbows drop, the bar rolls forward and the lift fails.
When to use it
The quad-biased squat, and the one that punishes a soft torso. Program in the 3-8 range; it carries straight over to cleans and thrusters.