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.
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