This movement is the front squat. When performed correctly this will train core stability and lower body strength, with an emphasis on the quads. The athlete should set-up with the bar in the front rack position, with the elbows up and the bar resting on the shoulders. The athlete should place the feet at shoulder width, and keep the elbows and torso in the upright position while moving. It is important that the athlete not allow the elbows to lower, as the bar will fall forward as a result, and that the lower back does not round at the bottom of the movement.

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