The barbell front squat to push press is a full body strength exercise that targets the shoulders and legs. This exercise also greatly increases core strength and stability.
Grab a bar racked at shoulder height, with an overhand grip slightly wider than shoulder-width apart. Rotate elbows underneath the bar so palms face upward and the bar rests on top of your shoulders. Unrack the bar, step backwards, and place feet slightly wider than shoulder-width apart.
Keeping core tight and chest tall, squat down low while balancing your bodyweight throughout the mid-foot. Once you reach the bottom, pause, and then push quickly back up to the starting position.
As you stand, explosively press the barbell over your head, using generated momentum to help fully extend your arms. Hold the barbell steady overhead and then slowly lower the weight back to the starting position.
Avoid rounding your back or bending forward at the torso. Instead, keep back straight throughout the movement.
Be mindful to choose the right weight for your fitness level.