Front-Rack Barbell Lunge

How to perform the Front-Rack Barbell Lunge

1. Rack the barbell across the front of the shoulders in a front-rack position with the elbows driven high.
2. The front-loaded bar forces a very upright torso and heavily challenges the upper back to stay extended.
3. Step one foot forward or back into a lunge while keeping the elbows up and the chest tall.
4. Lower under control until the rear knee nearly touches the floor and the front shin is vertical.
5. If the elbows drop, the bar pitches you forward, so fight to keep them high through every rep.
6. Drive through the front heel back to standing, maintaining the front-rack position throughout the set.

Suggested working range: 6–10 reps. Default progression: double progression.

Common mistakes

• •Letting the elbows drop, which rolls the bar forward and pitches the torso down.
• •Rounding the upper back instead of holding a tall thoracic position.
• •Leaning the chest forward instead of staying upright under the front rack.
• •Letting the front knee cave inward on the drive back to standing.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.