Front Squat Push Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Front Squat Push Press is a compound barbell exercise that primarily targets the quads while also engaging the shoulders as a secondary muscle group. It begins with a front squat, holding the barbell at shoulder height with elbows rotated under the bar, keeping the core tight and chest tall. After lowering into a squat and pausing briefly, the lifter explosively rises to a standing position and immediately transitions into a push press, using leg drive and momentum to press the bar overhead. This exercise combines lower-body strength and power with upper-body pressing, promoting full-body coordination, stability, and muscular engagement.
How to Perform
Position a barbell on a rack at shoulder level and grasp it with an overhand grip, hands just beyond shoulder width.
Rotate your elbows underneath the bar so your palms face upward, letting the bar rest securely on the front of your shoulders.
Lift the bar off the rack, step back carefully, and set your feet slightly wider than shoulder-width, toes pointing slightly outward.
Engage your core and maintain an upright chest as you lower into a deep squat, keeping weight evenly distributed through the mid-foot.
Pause briefly at the bottom of the squat, then drive through your heels and return to a standing position.
As you rise, use the momentum from your legs to press the barbell overhead until your arms are fully extended.
Stabilize the bar overhead for a moment, then gradually lower it back down to shoulder level under control.
Maintain proper posture and core engagement throughout the entire movement to ensure safety and maximize muscle activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your spine neutral and avoid leaning forward or curving your back during the exercise.
Select a weight that matches your strength and skill to maintain proper form safely.
How Not to Perform
Do not let your knees collapse inward or move too far forward over your toes during the squat.
Avoid leaning your torso excessively forward or rounding your back.
Do not lift your heels off the ground; keep weight balanced through the mid-foot.
Avoid using momentum from your arms alone to press the bar; engage your legs during the push press.
Do not jerk or bounce at the bottom of the squat.
Avoid locking out elbows aggressively or flaring them out during the press.
Do not choose a weight that is too heavy, compromising form or stability.
Avoid holding your breath for too long; maintain steady breathing throughout.
Do not rush through the movement; control both the squat descent and press.
Avoid letting the bar drift forward or backward; keep it aligned over mid-foot during the press.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
