Barbell Front Rack Split-Squat

1. Start by positioning a loaded barbell across your front shoulders.

2. Stand with feet hip-width apart, grab the bar with your hands just outside your shoulders, and bring your elbows up in front of the bar to create a shelf with your shoulders.

3. Carefully step back and place one foot behind you in a staggered stance.

4. Ensure that your front foot is flat on the ground and your rear heel is raised.

5. Brace your core and keep your torso as upright as possible while maintaining a neutral spine.

6. Lower your body straight down until the back knee gently touches the ground and the front thigh is parallel to the floor.

7. Push through the heel of the front leg to return to the starting position without locking your knee.

8. Complete the desired number of repetitions on one leg before switching to the other leg.

9. Ensure that your movements are controlled and focus on keeping your balance throughout the exercise.

Safety Tips: - Warm up properly before starting your workout. - Avoid leaning forward too much - keep your chest up. - Make sure that your front knee does not go beyond your toes when in the lowered position. - Start with a lighter weight to master the technique before increasing the load. - Consider having a spotter when attempting heavier weights.

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