Front Squat

The Quadricep muscle group helps develop strength and lower body power through out the swing. And assists in hip stability, and vertical force

Starting position:

The traditional front squat grip, is to have the bar at neck, or clavicle level, resting on the fronts of the deltoid (shoulders), fingers supporting the bar, while the elbows are pressed out and up, away from the body.

Movement:

Once the bar is un-racked, keeping your spine neutral, or slightly arched throughout the movement begin the squat by hinging at the hips, to get them behind the torso and knees then lower the hips to knee level, or slightly below. Return to the top of the squat by driving through the heels and squeezing the glutes to help extend the hips back to standing.

Notes: Try to allow the knees to point in the same direction as the toes, without going over the toes.
keep the elbows up as high as you can to help maintain posture