Squats with a barbell on the chest

This exercise is quite challenging and requires a certain level of flexibility in the shoulder girdle. Unlike classic squats, here the inner head of the quadriceps is more engaged. Only place weight plates under your feet if you lack flexibility in your ankle joints. This exercise is better suited for advanced athletes. It's advisable to place your feet slightly narrower than shown in the video.

Nuances and mistakes

1. There are two variations of squats: the bodybuilder version and the Olympic weightlifting version. The difference lies in how you grip the bar. The bodybuilder version does not require the same level of flexibility in the arms and shoulders as the Olympic version. In this variant, your hands cross over each other. This grip is more comfortable for light to medium weights but can be awkward with heavier weights. However, those who do not practice weightlifting rarely squat with heavy weights on the front.

2. In the Olympic version, you grip the bar at shoulder width or slightly wider and tuck your elbows in. The bar should be resting fully on your shoulders, not hanging from your arms. However, if your flexibility is poor, all the weight will rest on your wrists, which can be quite painful.

3. Unlike back squats, when squatting with the barbell in front, the torso leans slightly less at the bottom position, around 60 degrees.

4. Always keep an eye on your elbows. They should not drop down, especially at the lowest position. The lower the elbows drop, the more the back rounds, making it harder to keep the bar on your shoulders.

5. The squats should be quite deep and springy. This means you should slightly absorb the impact with your knees at the bottom, which makes it easier to rise.

6. The width of your foot placement should be approximately the same as in classic squats, about shoulder-width. It can be slightly narrower or wider.