Barbell Front Squat to Push Press
Muscle Groups: Quads, Glutes, Shoulders
Barbell Front Squat to Push Press focuses on Quads, Glutes, Shoulders, with Abs, Calves, Chest, Hamstrings, Hips, Lower Back, Traps, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Front Squat to Push Press with proper form and technique.
- 1
Grab a bar racked at shoulder height, with an overhand grip slightly wider than shoulder-width apart. Rotate elbows underneath the bar so palms face upward and the bar rests on top of your shoulders. Unrack the bar, step backwards, and place feet slightly wider than shoulder-width apart.
- 2
Keeping core tight and chest tall, squat down low while balancing your bodyweight throughout the mid-foot. Once you reach the bottom, pause, and then push quickly back up to the starting position.
- 3
As you stand, explosively press the barbell over your head, using generated momentum to help fully extend your arms. Hold the barbell steady overhead and then slowly lower the weight back to the starting position.
Tips for Success
These tips will help you perform Barbell Front Squat to Push Press safely and effectively while maintaining proper form.
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Avoid rounding your back or bending forward at the torso. Instead, keep back straight throughout the movement.
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Be mindful to choose the right weight for your fitness level.
Secondary Muscles
While Barbell Front Squat to Push Press primarily targets Quads, Glutes, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Calves, Chest, Hamstrings, Hips, Lower Back, Traps, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Front Squat to Push Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Front Squat to Push Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
