(703) 266-0118 jamieb@thenzone.com
Bow Bar Front Squat


  • Have the bar set up just at chest level.
  • Squeeze your shoulder blades together to keep your back and shoulders tight.
  • Place hands on the bar roughly shoulder width apart or just slightly outside shoulder width apart and place thumbs over top of the bar with fingers.
  • Place the bar above the clavicles while keeping hands on the bar and rest bar on shoulders. Do not place on bone structure.
  • Preform a half squat and un-rack the bar.
  • Have feet about shoulder width apart and point toes outwards.


  • Keep chest up and drop hips outwards hips while keeping knees out.
  • Keep elbows high and drop until your knees are in line with your hips or slightly below.
  • Drive through the heels and press back up while maintaining good posture.
  • Repeat for necessary reps.


  • After completion, step towards the rack until the bar touches the rack and preform a half squat down into the bar holds.