Barbell Weighted Front Chest Squat
Description
The barbell weighted front chest squat is performed with the barbell held vertically against the chest, hugged with both arms wrapped around it. The position forces an extremely upright torso while allowing heavy loading. It builds quad strength and core engagement and is useful for lifters with limited wrist mobility.
Muscle Group
Equipment Required
Barbell Weighted Front Chest Squat Instructions
- Stand a barbell on end and hug it to your chest with both arms wrapped around it.
- Hold the bar vertically against your chest with elbows tucked tight.
- Stand with your feet shoulder-width apart.
- Brace your core hard and lift your chest.
- Squat down by sitting back and bending your knees.
- Maintain an upright torso to keep the bar pressed to your chest.
- Descend until your thighs are parallel to the floor or deeper.
- Drive up through your heels to return to standing.
Barbell Weighted Front Chest Squat Form & Visual
Barbell Weighted Front Chest Squat Benefits
- Forces upright torso for safer squat mechanics
- Builds strong core engagement
- Emphasizes quad development
- Alternative for lifters with wrist mobility issues
- Strong arm and grip workout from holding the bar
- Allows heavier loading than goblet squats
Barbell Weighted Front Chest Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Erector spinae
- Biceps brachii (isometric)
- Core
Barbell Weighted Front Chest Squat Variations & Alternatives
- Goblet Squat
- Barbell Front Squat
- Barbell Zercher Squat
- Bear Hug Squat
