One move
Barbell Front Squat
How to read ahead. Do to go one move at a time.
Bar on the front of the shoulders, elbows high, sit down and stand. The torso stays upright. Knees track over the toes. Depth is as low as the heels stay down and the elbows stay up.
Option. Wrists complain? Cross the arms, or use Goblet Squat — same upright torso, no rack. Empty or light bar first. Sit to a box if depth is unsure. Heels stay down — shorten the range rather than lifting them. No bar? Use Bodyweight Squats.
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1
Set the bar on a rack at about shoulder height. Rest it on the front of the deltoids. Elbows high, upper arms roughly parallel to the floor. Hands may use a clean grip or a crossed-arm rack.
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2
Unrack and take two quiet steps back. Feet about shoulder-width, toes slightly out. Brace.
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3
Sit the hips down. Torso stays upright. Knees track over the toes. Heels stay on the floor.
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4
Lower only as far as the elbows stay up and the heels stay down. Parallel is a useful target, not a test.
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5
Drive through the mid-foot to stand. Exhale as you rise. Elbows stay high.
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6
Rack the bar the same way you unracked it. Stop or switch to Goblet Squat if the elbows drop, the heels lift, or the back rounds.