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Front Squat

sandbag exercise - front squat

We love Front Squats because they place more emphasis on the quads, core and back as you stabilize the weight in front of you during this great muscle building exercise.

Exercise Type: Full Body
Repetitions: 12-20

Instructions:

1. Stand tall with the sandbag resting on your upper chest and in the crook of your arms while holding onto the horizontal handles.

2. Feet should be just beyond shoulder width apart with toes slightly pointed out.

3. Begin to draw your body towards the ground as if taking a seat ('Squat'). Make sure to keep a tight lumbar arch during the entire movement. Keeping your weight on your heels.

4. Stop once your thighs drop just bellow the 90* angle, hips just bellow knees. Knees should be in line with the toes and chest up.

5. Driving through your heels push back up to a tall standing position, while using your upward momentum to Press the sandbag overhead.

6. At the top of the movement your hips should be pushed forward and gluteus (rear) should be tucked under to complete the full range of motion, while the sandbag is still overhead.

7. Lower the sandbag back down to rest on your upper chest and in the crook of your arms before beginning your next Squat.