Barbell Pin Front Squat

Instructions for Barbell Pin Front Squat:

1. Set up in a power rack with the pins set at your desired starting squat height, which is typically just above or at the bottom of your squat depth.

2. Load the barbell with an appropriate weight and position yourself under it, resting it across the front deltoids and securing it with your hands in a front rack position. Your upper arms should be parallel to the floor.

3. Step back slightly so that the barbell is no longer resting on the pins.

4. Stand with your feet at shoulder-width apart, toes slightly pointed outwards, and your spine in a neutral position.

5. Take a deep breath, brace your core, and begin to lower yourself by bending at the knees and hips simultaneously, keeping your chest up and gaze forward.

6. Squat down to the point where the barbell comes into contact with the pins, and allow it to rest completely on the pins briefly, taking the load off your legs.

7. Explosively drive the barbell back up to the starting position by pressing your feet into the ground, and extending your knees and hips.

8. Reset your breath at the top and prepare for the next repetition.

9. Repeat for the desired number of sets and repetitions.

Safety Tips:

- Always use a weight that is manageable. It is important to prioritize form and safety over the amount of weight lifted.

- Start with lighter weights until you are comfortable with the movement and can perform it with proper technique.

- Ensure the power rack and pins are securely adjusted and capable of handling the weight you intend to use.

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