“In the Hole” Front Squats are an awesome way to develop clean receive position strength without the advantage of eccentric loading.

• Set barbell height so the athlete is in the bottom of the clean receive position*. Blocks or safety spotter arms are ideal. Adjustable height kids pull-up bars also work great!

• After setting your stance and grip, wedge yourself under the barbell and into your best position.

• Brace your core and accelerate from bottom to top, leading with the elbows up.

• Repeat.

*The actual bottom of the clean receive position may be deeper than athletes usually front squat.