Front Barbell Squat To A Bench

A front squat variant where the lifter descends until the glutes make contact with a bench placed behind them. This provides consistent depth and acts as a safety mechanism.

Instructions

1. Set up a flat bench directly behind where you’ll be standing, at a height matching your parallel squat depth.
2. Position the barbell in a squat rack at chest height.
3. Step under the bar and place it across your front shoulders and upper chest.
4. Maintain a high elbow position with either a clean grip or crossed arms securing the bar.
5. Unrack the weight and step back to your starting position, with your feet shoulder-width apart.
6. Keep your head up, chest proud, and core braced as you descend.
7. Lower yourself by bending at the hips and knees until your glutes lightly touch the bench.
8. Immediately drive through your legs to stand up, using heel drive and maintaining an upright torso.

Tips

• The bench serves as a depth guide, ensuring consistent range of motion and safety.
• Light contact with the bench is ideal; avoid sitting down completely as this reduces tension.
• This variation is excellent for teaching proper depth and reducing the risk of squatting too shallowly.
• Keep the barbell centered over your midfoot throughout the movement.
• The bench position should match your parallel squat depth for optimal training effect.
• This is a safer variation for beginners learning proper front squat technique.