The Front Squat to Press is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, strengthening the knee extensor & hip extensor musculature, improving body control & coordination and flexibility as well as improving skill & balance foundation for complex movements.

Note: If the athlete has flexibility issues and/ or for teaching purposes, a stance wider than shoulder-width is warranted.


  1. Position barbell chest level on the rack; add resistance (plates) and attach safety clips
  2. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point slightly outward (10˚-20˚)
  3. Use a pronated grip (palms facing down) and place hands slightly wider than shoulder-width apart on the bar
  4. Move elbows underneath the barbell and position barbell on top of the chest and shoulders; shoulders are flexed at 90˚; elbow are flexed and point forward
  5. First flex hips (~45˚) and then knees until knees are flexed to 90˚ (or as far as possible); maintain neutral pelvic position; keep knees inside shoulders; distribute weight through the heels; maintain neutral spine position (push chest out and scapulae [shoulder blades] together; maintain neutral head position (look forward)
  6. Extend the knees and hips and use the momentum to extend hips rapidly and drive arms upwards by pushing barbell upwards and extending the elbows; knees must not protrude past toes; look forward

Targeted Musculature

  • Quadriceps
  • Hamstrings
  • Glutes
  • Trapezius
  • Deltoid
  • Tricep

Recommended Exercises

This section provides exercises that can be used to improve the athlete’s performance potential.

Triceps Flexibility

  • Hang Clean
  • 2 Racquet Serves
  • Overhead Triceps

Hamstring Flexibility

Glutes Flexibility