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Front Squat to Press

Body Position: 
  1. From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar outside the shoulders, elbows facing forward horizontally to stabilize
  2. Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement)
  3. Keep back straight by keeping the head up, pushing chest out and shoulder blades up
  4. Now, keep the weight on the heels and push forcefully vertical through the heels by extending knees and hips rapidly. This will create momentum and accelerate the weight upwards
  5. While the weight is moving upwards, vigorously press the weight over your head by extending the elbows so that the body is in erect position with the arms fully extended over the head

Pre-Requisite Exercises

Targeted Muscles

  • Quads
  • Hamstrings
  • Glutes
  • Deltoids
  • Trapezius
  • Triceps
  • Latissimus Dorsi
  • Levator Scapulae  

Stance & Grip

  • Neutral stance, feet are parallel and shoulder-width apart
  • Over-hand grip; arms are outside shoulders, grabbing the bar, palms facing down

RECOMMENDED LINKS

Positions: 
Front Squat_Starting Position
Front Squat_Ending Position
Military Press_Ending Position
Common Errors: 

Weight is on the toes instead of the heels (flat footed).
Elbows remain to low, pulling weight forward.
The back remains convexly curved – no straight line.