Front Squat

  • Hold the medicine ball / dumbbell or kettlebell

  • Fold your knees to below knee ?(Knees move in the same direction as the feet)

  • Keep the chest upright (neutral positive light natural cavity in the back)

  • Raise your elbows forward / upward so that the weight does not fall

  • When standing, stretch your hips until your shoulders, hips and feet in one vertical line.