Front Squats + Box Jumps

Front Squats + Box Jumps Strength Workout (SWOD) A1. 4 x 5 Front Squat (60, 65, 70, 75%) A2. 3 x 10 Overhead Shrugs Front Squat Tips:

1. Rack the bar closer – Yes, I know it’s uncomfortable. Jam that bar into you closer. Okay, you can move it out a bit. There you go. It sits right there, behind the front delts.
2. Chest into the bar – Preempt the fact that you are going to lean forward when it gets heavy, and drive your chest up into the bar from the bottom before you start to lean forward. This will assist you in maintaining an upright torso and keep the work where it should be – through the legs and hips.
3. Hips under the bar – Get your hips under the bar as soon as possible on the way up, and drive straight up. You will become more upright, and feel the difference in power straight away when you get this right.
4. Knees out – I’m aware of the debates circulating the Internet regarding knees out versus knees in versus knees up. I understand the implications of each of them, and believe they all have their place in terms of when and how to coach them. But for now, push your knees out, please.