Barbell Front Squat Push Press

How to perform it

Step-by-step instructions

1. 01Support the bar across the fronts of your shoulders with your elbows lifted, and set your feet in a stable squat stance.
2. 02Brace your trunk and perform a controlled front squat, keeping your heels down and your knees aligned with your toes.
3. 03Stand fully, regain your balance, then bend your knees and hips slightly in a short, vertical dip.
4. 04Drive forcefully through your legs and extend your arms to press the bar overhead, finishing with straight legs and no second knee bend.
5. 05Lower the bar under control to the front rack, reset your brace, and begin the next squat.