Weight Training
Front Squat Catch Position Hold
Own a stable clean catch position
8 min
4 sets of 5 x 3-second hold
Intermediate
Why this drill
Builds toward own a stable clean catch position.
Instructions
- 1Rack the bar in the front squat position with elbows high.
- 2Drop into a full front squat and hold the bottom for 3 seconds.
- 3Keep the elbows up and torso upright without the bar rolling forward.
- 4Stand up while maintaining the same elbow height throughout.
What to focus on
High elbows and an upright torso in the receiving position.
Recommended reps
4 sets of 5 x 3-second hold
Common mistake
Elbows dropping and letting the bar roll off the shoulders.