F45 Training Bothell

Mark your calendars! Introducing F45 Games Day! 🤝 Teams of 3 will work together on June 20th. Consider this your official sign to lock in your crew! 🫡 More details to come.🙌

Trainer Tip Tuesday: Barbell Front Rack Squats!

To get in position: Grab the bar with hands just outside the shoulders (thumbs touching shoulder) Scoop the elbows nice & high so the bar is resting on your shoulders. Most of the weight should be in your shoulders NOT your hands/wrists. Feet are slightly wider than hip width.

To perform the movement: Shift your hips back, and bend your knees. As you squat, inhale, brace your core, squat depth should be hips in the line with the knees, and knees are tracking toes. Exhale and stand back up, pushing the floor away with your feet, engaging your glutes and quads.

This type of squat is going to strengthen your core and take pressure out of your low back! 🙌

There are ways to modify while still doing the front loaded movement. Try the crossbody position or use less weight.

Included in this video are also some tips to increase your lat mobility (back muscles) which will help keep your elbows high. Try to work on your mobility every day, this will help your form and enable you to get better range of motion! 👍

This week let's really focus on the front rack position. Tomorrow we are working 1.5 reps for the stimulus portion. 🔥

As always, ask your coaches for help before, during or after class! Let's get it team! 💪

Come guys, we know you can do it!! 😂