The Front Squat teaches how to grip the bar, which is crucial for the following parts of the progression.

• Stand with feet hip-shoulder width apart
• Hold bar across shoulders with hands slightly outside shoulder-width
• Keep elbows up and pointing forward; let bar roll onto fingertips
• Sit hips back, keeping weight on heels
• Squat until thighs are parallel to floor
• Do not allow knees to go past toes

Coaching Point: Most athletes find the Clean grip by grasping the bar a thumb’s length away from the start of the knurling. That usually puts the hands right outside the shoulders.