Barbell Front-To-Back Squat

The barbell front squat to back squat is a complex that can take your strength training to a whole new level. This challenging exercise incorporates two fundamental barbell squat movements with a press in between, making it perfect for building coordination, endurance, and strength. Not only does this combo target your lower body muscles, but it also requires your upper body muscles to really step up and control the weight during the transition. Your back, chest, and arms must all work together to stabilize the barbell as you move from the front squat to the back squat. The barbell front squat to back squat is a great exercise for any athlete looking to improve their overall strength and muscle tone. It can also be used as part of a HIIT or circuit training routine to really get your heart rate up and maximize your workout. This complex is a great way to challenge yourself and take your strength training to the next level. Give it a try and see how your body responds to the challenge!

1. Deadlift a barbell off the ground and clean it to a racked position. If you are using a squat rack set it just below shoulder height and rest a barbell on top of your deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
2. Position your feet into a shoulder-width apart stance with the toes slightly pointed out. Keep your head and elbows up at all times. Your triceps should remain parallel to the ground. Keep a neutral neck and flat back. This will be your starting position.
3. Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor.
4. Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the starting position. Then, push upwards by fully extending your arms overhead and move the bar to a back squat position (lying across your upper traps).
5. Then, complete a back squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor.
6. Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the top position.
7. Return the bar to a front squat position by pushing upwards and fully extending your arms and moving the bar back to the top of your deltoids. This is one repetition.
8. Repeat for recommended number of repetitions.

1. Start with a deadlift, cleaning the barbell to a racked position.
2. Position your feet shoulder-width apart with toes slightly pointed out.
3. Keep your head and elbows up, triceps parallel to the ground, and maintain a neutral neck and flat back.
4. Descend into a squat, pushing your hips and butt backwards until upper legs are parallel to the floor.
5. Drive up through your heels, pushing feet and knees out, returning to the starting position.
6. Push upwards, fully extending your arms overhead, and move the bar to a back squat position.
7. Perform a back squat by pushing your hips and butt backwards until upper legs are parallel to the floor.
8. Drive up through your heels, pushing feet and knees out, returning to the top position.
9. Return the bar to a front squat position by pushing upwards and fully extending your arms.
10. Repeat for recommended number of repetitions.

The barbell front-to-back squat is a challenging exercise that combines front and back squats with a press. This complex movement targets both your lower body and upper body muscles, making it ideal for building strength, coordination, and endurance. It can be incorporated into various workout routines, such as HIIT or circuit training, to elevate your heart rate and maximize your workout. Give this exercise a try to take your strength training

The barbell front squat to back squat complex can be incorporated into workouts in the following ways: 1. Strength Training: Use this exercise as part of your leg day routine to add size and strength to your quads, glutes, and hamstrings. Perform 3-4 sets of 8-12 repetitions, gradually increasing the weight as you progress. 2. Circuit Training: Include the barbell front squat to back squat complex in a circuit training routine to work on conditioning and cardiovascular fitness. Perform 10-12 repetitions of the complex, then move on to the next exercise in the circuit. Repeat the circuit for 3-4 rounds with minimal rest between exercises. 3. HIIT Workouts: Incorporate this exercise into a high-intensity interval training (HIIT) workout to challenge your muscles and elevate your heart rate. Perform the complex for a set amount of time (e.g. 30 seconds) and then rest for a shorter period (e.g. 15 seconds). Repeat for several rounds. 4. Superset: Pair the barbell front squat to back squat complex with another upper body exercise, such as push-ups or overhead presses, to create a superset. Alternate between the two exercises with minimal rest between sets to maximize your workout efficiency. Remember to always use proper form and start with lighter weights before progressing to heavier loads. Listen to your body and adjust the intensity and volume according to your fitness level and goals.