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Exercise Execution: SandBell® Front Squat

November 2nd, 2016

SandBell Front Squat

This compound, multi-joint exercise targets all the muscles of the legs as well as the shoulders and core. It is relatively easy to master and is a great exercise for teaching proper squat technique.

The Front Squat helps to build both lower body and core strength and is also very effective at increasing hip mobility and range of motion.

Front squat using SandBell

SandBell® Front Squat



• Stand upright with your feet about shoulder-width apart, holding the SandBell at chest height with your arms extended out in front and elbows tucked into your sides.

• Use a Bear Hug grip, holding the SandBell against the chest with your arms crossed in front.

• Squat down, lowering your hips straight down towards the floor in-between your feet, bending at the hips and knees. Keep your feet flat and your knees tracking over your feet.

• Lower down to where your thighs are parallel to the floor, keeping your elbows tucked into your sides.

• Pause briefly in the bottom position, then push down into your feet to return to the upright position.

• Make sure to keep your knees tracking over your feet, not allowing them to buckle inwards, and keep your feet flat, not allowing your heels to raise throughout.

SandBell Front Squat Video

Begin performing the SandBell Front Squat with a light to medium weight until you feel comfortable with the form and technique. You can then gradually increase the weight up to as heavy as possible for maximum benefits.


Declan Condron

Hyperwear Director of Education

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