Barbell Front Squat

Barbell Front Squat (Arms Crossed)

The Barbell Front Squat with Arms Crossed is a variation of the traditional front squat that offers a unique challenge to the upper body while targeting the lower body muscles effectively. This squat variation is especially beneficial for those who have difficulty keeping their elbows up in the clean grip position, as it allows for a more comfortable arm position while still reaping the benefits of the front squat.

How to do Barbell Front Squat (Arms Crossed)

1. Barbell Setup: Position the barbell on a rack at chest level. Stand close to the bar and let it rest against your front shoulders, near the base of your neck.

2. Arm Position: Cross your arms over the bar, placing each hand on the opposite shoulder. Ensure your elbows are pointing forward and the barbell is secure.

3. Unrack and Position: Carefully lift the bar off the rack by straightening your legs. Take a step back and stand with your feet shoulder-width apart.

4. Perform the Squat: Lower your body by bending your knees and hips, keeping your back straight and chest up. Descend until your thighs are parallel to the floor.

5. Ascending: Push through your heels to return to the starting position. Keep your core engaged and maintain a straight back throughout the movement.

6. Repeat: Complete the desired number of repetitions, maintaining a steady and controlled pace.

Form Tips

• Keep Elbows High: Even with arms crossed, try to keep your elbows as high as possible to prevent the bar from rolling off your shoulders.
• Maintain a Straight Back: Focus on keeping your back straight and chest up to avoid leaning forward too much.
• Controlled Descent: Lower yourself in a controlled manner, avoiding any jerky movements.
• Even Weight Distribution: Keep the weight evenly distributed across your feet, avoiding lifting your heels or toes.
• Breathing: Inhale as you squat down and exhale as you push back up to the starting position.

Targeted Muscles

• Primary Muscles: The exercise primarily targets the quadriceps (front of the thighs) and the glutes (buttocks).
• Secondary Muscles: It also engages the hamstrings (back of the thighs), lower back, and core muscles for stability, as well as the shoulders and upper back due to the arm positioning.

The Barbell Front Squat with Arms Crossed is a fantastic exercise for those looking to strengthen their lower body and improve balance and core stability. It's a great alternative for individuals who find the traditional front squat grip uncomfortable or challenging.