The Barbell Front Squat shifts the load to the front rack, demanding a tall torso, high elbows, and braced core. Unmatched for quad development and clean/jerk transfer, it challenges trunk stiffness while allowing powerful, knee-dominant squatting. Rack the bar on shoulders with relaxed open hands, elbows high; inhale and brace; sit between hips keeping mid-foot pressure; drive up maintaining torso angle. Typical errors: dropping elbows, collapsing chest, heels lifting. Cue “elbows to the wall,” “knees track,” “big brace.” Program 5×3–5 for strength, 3×8–10 for volume, or tempo (3–1–X–1) for position mastery.