Rock Bottom Front Squat

Rock bottom front squat is essential for some weight-lifting training.
i Mark Dadswell/Getty Images Sport/Getty Images

If you have ever watched the women's Olympic weight-lifting competition, you may have wondered how they manage to squat so deep with a heavy weight. Although you don't have to be an elite athlete to master the rock-bottom squat -- or deep squat -- this movement pattern requires high degree of stability in your core, proper breathing and hip mobility. With a barbell, you can do a simple front squat that mimics the Olympic version.

Barbell Front Squat

Step 1

Hold a 30-pound barbell at your shoulder level with your hands about shoulder-distance apart. Hold it with your palms facing away from you. Stand with your legs about shoulder-distance apart with your feet pointing forward or slightly turned out.

Step 2

Inhale as you squat down as low as you can while keeping your torso straight, bringing your buttocks below your knee level.

Step 3

Exhale sharply as you stand straight up. Perform three sets of eight to 10 reps.

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