Isometric Bottom Position Barbell Front Squat Hold

How to perform it

Step-by-step instructions

1. 01Set the safety pins, unrack the bar into a secure front rack, and establish your squat stance.
2. 02Brace firmly and descend into the prescribed bottom position with the elbows lifted.
3. 03Keep the whole foot grounded, knees aligned with the toes, and upper back rigid.
4. 04Hold the depth without resting on the calves, losing the front rack, or allowing the torso to collapse.
5. 05Stand under control when the hold ends and rerack the bar safely, using a spotter or safeties as needed.