The front squat push press is a hybrid exercise that combines the front squat and push press into a single movement. Note that this is not the same thing as a front squat + push press, which is a complex of two distinct movements.

 

 

 

Perform a front squat with the bar in the jerk rack position. Accelerate up through the squat recovery as much as possible. As you reach the standing position continue driving hard against the floor with the legs to push the bar up off the shoulders and continue pressing it into the overhead position with the arms as you would in a push press. This is simply a push press that begins with a full squat rather than the normal dip and drive.

 

 

 

If you’re unable to front squat with a jerk rack position, get as close as possible, and shift the position as you reach the top of the squat so you’re able to transition smoothly into the press.  

 

 

 

This exercise can be used as a warm-up, as a way to train more aggressive acceleration in the recovery of the squat, and as a way to train leg drive speed for the jerk.

 

 

 

As a warm-up or training exercise, sets of 3-5 reps are usually suggested, although singles and doubles may have a place if taking the weight up as heavy as possible. Used as a warm-up at the beginning of a training session, weights should remain fairly light. If used as a training exercise, it should be placed after snatch and clean and jerk variants but before basic strength work with less of a speed component such as squats.  

 

 

 

This movement can also be performed as a back squat with a push press behind the neck, or with a snatch-width grip behind the neck.