Barbell Bench Front Squat

The Barbell Bench Front Squat is an advanced compound exercise that targets multiple muscle groups in the lower body, core, and upper body. This exercise is a variation of the traditional front squat, where the barbell is placed on the front of the shoulders, but with a unique twist. Instead of performing the movement from a standing position, the Barbell Bench Front Squat is done by sitting on a bench and then initiating the squatting motion. By sitting on the bench, this exercise reduces the overall stability required, allowing you to focus on proper form and muscle engagement. The primary muscles worked during this exercise are the quadriceps, hamstrings, glutes, and calves. Additionally, it engages the core muscles to maintain stability and the upper body muscles, including the shoulders and arms, to hold the barbell in place. Incorporating the Barbell Bench Front Squat into your workout routine can have several benefits. It increases lower body strength and power, improves balance and coordination, and helps develop core stability. This exercise is particularly beneficial for athletes involved in sports that require explosive lower body movements, such as basketball, soccer, and track and field. Remember, the Barbell Bench Front Squat is an advanced exercise, and it is crucial to have a strong foundation of squatting and strength training before attempting it. Always start with lighter weights and gradually increase the load as you become more comfortable and confident with the movement. As with any exercise, proper form and technique are essential to maximize results and minimize the risk of injury. So, make sure to maintain a neutral spine, keep your knees tracking over your toes, and perform the exercise in a controlled manner.

Instructions

• Start with the barbell placed on a squat rack at a height that allows you to unrack it comfortably and clear the rack.
• Position yourself under the bar with your feet shoulder-width apart and toes pointed slightly outwards.
• Raise your arms and grip the bar with your hands shoulder-width apart or slightly wider, palms facing forward.
• With a tight grip, stand up, straightening your legs, and lift the barbell off the rack. Take a step back and position your feet in a stable stance.
• Keeping your core engaged and your chest lifted, slowly lower your body into a deep squat by bending at the knees and hips. Aim to have your thighs parallel to the ground or slightly lower.
• Pause briefly at the bottom of the squat before pushing through your heels and returning to the starting position. Keep your torso upright throughout the movement.
• Repeat the squat for the desired number of repetitions, maintaining proper form and control throughout the exercise.
• Once you have completed your set, carefully lower the barbell back onto the squat rack by reversing the steps taken to unrack it.
• Remember to always use a weight that allows you to maintain proper form and technique. If you are new to this exercise, start with an empty bar or use lighter weights until you feel comfortable and confident with the movement.

Tips & Tricks

• Maintain proper form and technique throughout the exercise to prevent injuries and maximize results.
• Ensure that your feet are firmly planted on the ground and hip-width apart for stability.
• Engage your core muscles by bracing them throughout the movement to support your spine.
• Gradually increase the weight used for this exercise as you become stronger and more comfortable with the movement.
• Control the descent of the squat by keeping your knees in line with your toes and your chest lifted.
• Exhale as you push through your heels to stand back up, maintaining a smooth and controlled motion.
• Include variations of the barbell bench front squat in your training routine to challenge your muscles in different ways.
• Combine this exercise with other lower body and core exercises to create a well-rounded workout routine.
• Listen to your body and rest if you experience any pain or discomfort during the exercise.
• Fuel your body with nutritious foods and stay hydrated to support your strength and performance during workouts.