The Front Squat is great for developing athletic movement and reducing stress on lower back compared to the “back squat”. Due to the biomechanics of lift, the loading is about 30% less than back squat for same effort. Rack bar in front rack position/elbows high – bar should rest on chest/front of shoulders. If elbows drop then excessive load is transferred forward onto wrists/arms/low back – reducing ability to properly load lift. Step back from rack and big breath in, chest up and activate lat/core muscles. Squat as low as comfortable without losing neutral spine or hinging forward. Keep torso tight as you return to the starting position.