Total-Body, Fat-Burning Workout

Fast Track to Flex Appeal

Add size and strength while obliterating fat, with this high-velocity, total-body workout
By Chad Waterbury menshealth

Barbell Front Squat

  1. Hold the bar with an overhand grip that's just beyond shoulder width. Raise your upper arms until they're parallel to the floor. Allow the bar to roll back so that it's resting on the fronts of your shoulders.
  2. Slowly lower your body until the tops of your thighs are at least parallel to the floor. Pause, then push your body back to the starting position.

The ultimate winter workout

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Tip Keep your upper arms parallel to the floor for the entire movement. This prevents the bar from rolling forward and also helps you maintain a more upright posture.

Make it easier If your wrists aren't flexible enough to perform the traditional version of the barbell front squat, use this trick: Loop a pair of wrist straps around the bar—spaced shoulder width apart—and cinch them tight. Then grasp the straps instead of bending your wrists back and resting the bar on your fingers.

This move has been excerpted from The Men's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Calves, Core, Glutes, Hamstrings, Quadriceps


  • Step 1

  • Step 2

  • Video

    Exercise Video
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