动作要领
Set the bar at shoulder height in a rack and step up to it.
Rest the bar on the front of your shoulders, close to your throat.
Hold it with your fingertips in a clean grip or with crossed arms, elbows high.
Unrack the bar, step back and set your feet about shoulder width apart.
Squat down with an upright torso, keeping your elbows high.
Drive up through your whole foot to stand, leading with your chest.
要点提示
- Think elbows up the whole time to stop the bar rolling forward.
- Work on wrist and upper-back mobility if the clean grip feels uncomfortable.
常见错误
- Dropping your elbows so the bar rolls forward.
- Leaning your torso too far forward.
- Letting your heels lift off the floor.
在 Bulky 中记录 Front Squat
把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。