Front Squat Push Press
The Front Squat Push Press is an effective full body exercise that targets the lower body, upper body, and core. This exercise starts with the bar resting in a rack slightly below shoulder level. After unracking the bar and positioning your legs, you will lower your body into a squat and exhale as you press the bar up towards the ceiling. As you press upwards, you will use your arms to help lift the bar and allow your neck to hyperextend for the bar to move. Finally, you will lower the bar slowly to the starting position and repeat the exercise for the recommended number of repetitions.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- Strengthens the lower body muscles, such as the quadriceps, hamstrings, and glutes
- Targets the core muscles, such as the abdominals and obliques
- Improves upper body strength, particularly in the shoulders, triceps, and back muscles
- Increases muscular endurance
- Improves balance and coordination
- Increases range of motion
- Improves posture
- Enhances overall athleticism
Step by Step Instructions For Front Squat Push Press
- Place the bar in a rack, positioning it slightly below shoulder level.
- Rest the bar on top of the deltoids, pushing into the clavicles and lightly touching the throat.
- Hold the bar with a clean grip, using only your fingers to keep it in position.
- Push upward into the bar and push your hips forward to unrack.
- Step away from the rack and position your legs with a shoulder-width medium stance.
- Point your toes slightly out and keep your head and elbows up at all times.
- Maintain a neutral neck and flat back.
- This is your starting position.
- Lower yourself into a squat by pushing your hips and butt back.
- Continue descending until your upper legs are at or just below parallel to the floor.
- Inhale as you perform this portion of the movement.
- Prepare to ascend by pushing through your heels and wrapping your fingers tightly around the bar.
- Begin pressing the bar up towards the ceiling.
- Simultaneously squat upwards, allowing your neck to hyperextend to create space for the bar to move.
- Achieve a final position with your arms fully extended overhead and knees slightly bent.
- Maintain tightness from head to toe.
- Lower the bar slowly back to the starting position.
- Allow your knees to bend slightly to lessen the impact.
- Repeat for the recommended number of repetitions.
Warm Up Tips
- Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. Rest the bar on top of the 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.
- Push upward into the bar and push your hips forward to unrack. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. Your triceps should remain parallel with the ground. Keep a neutral neck and flat back. This will be your starting position.
- Descend into a squat by pushing your hips and butt back. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
- As you prepare to ascend, push through your heels and begin to wrap your fingers tightly around the bar for a firm grip.
- Begin pressing the bar up towards the ceiling as you begin squatting upwards, allowing your neck to hyperextend so that the bar has room to move. A final position will be one in which your arms are fully extended overhead and knees slightly bent, maintaining tightness from head to toe.
- Lower the bar slowly to the starting position, allowing your knees to
Front Squat Push Press Safety Tips
- Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. Rest the bar on top of the 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.
- Push upward into the bar and push your hips forward to unrack. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. Your triceps should remain parallel with the ground. Keep a neutral neck and flat back. This will be your starting position.
- Descend into a squat by pushing your hips and butt back. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
- As you prepare to ascend, push through your heels and begin to wrap your fingers tightly around the bar for a firm grip.
- Begin pressing the bar up towards the ceiling as you begin squatting upwards, allowing your neck to hyperextend so that the bar has room to move. A final position will be one in which your arms are fully extended overhead and knees slightly bent, maintaining tightness from head to toe.
- Lower the bar slowly to the starting position, allowing your knees to
Incorporating Into Other Workouts
To incorporate the Front Squat Push Press into your workout routine, follow these steps:
1. Set up the bar in a rack slightly below shoulder level. Ensure that when you are under the bar, your knees are slightly bent. Rest the bar on top of your deltoids, pushing into the clavicles, and lightly touching the throat. Hold the bar with a clean grip, using only your fingers to help keep it in position.
2. Push upward into the bar and push your hips forward to unrack it. Step away from the rack and position your legs using a shoulder-width medium stance, with your toes slightly pointed out. Keep your head and elbows up at all times, and make sure your triceps remain parallel to the ground. Maintain a neutral neck and a flat back. This will be your starting position.
3. Begin the exercise by descending into a squat. Push your hips and butt back as you lower your body. Continue down until your upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
4. As you prepare to ascend, push through your heels and start wrapping your fingers tightly around the bar for a firm grip.
5. Simultaneously, start pressing the bar up towards the ceiling as you begin squatting upwards. Allow your neck to hyperextend, giving the bar enough room to move. Your arms should be fully extended overhead, and your knees slightly bent, while maintaining tightness from head to toe. This is the final position of the exercise.
6. Lower the bar slowly back to the starting position, allowing your knees to bend slightly to lessen the impact. Repeat the exercise for the recommended number of repetitions.
Incorporating the Front