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Quadriceps · Intermediate

Barbell Arms Crossed Front Squat

Cross-arm front squat with the bar supported on the front deltoids and the elbows held high throughout.

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Barbell Arms Crossed Front Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCoreUpper Back

Equipment

Barbell

Sets × reps

3 × 10

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Rest the bar across the fronts of your shoulders, cross your forearms over it, and place each hand on top of the opposite side of the bar.
  2. 02Lift your elbows to keep the bar on your deltoids, brace your trunk, and set your feet in a stable front-squat stance.
  3. 03Bend your hips and knees to descend while keeping your chest upright and your elbows high.
  4. 04Maintain even pressure through each whole foot and keep your knees aligned with your toes.
  5. 05Drive through the floor to stand without allowing your elbows to drop or the bar to roll forward.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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