Front Squat

Using a "catch" grip, rest the bar on the front of your shoulders. The bar should be in contact with your neck, with your elbows held high in front to keep the bar in place. Set your core by filling your chest with air and maintaining a tight, vertical torso. Descend as deep as possible by pushing your hips back, keeping your shin angle the same as your back angle to keep your heels flat. Drive upward and exhale as you pass the halfway point during the ascent.

TIP: Try using a hands-free position with light weight, with your arms held out front and the bar resting on your shoulders with no grip support. This will help you get used to resting the weight on your shoulders and keeping your torso erect.