The Squat

The fifth Strength Performance Level exercise is the squat, or more specifically the front squat. The front squat not only challenges the leg and hip strength, but also the torso and shoulder stability. The front squat is performed correctly with the back straight and only leaning forward slightly. Many people lack the torso stability or hip mobility to perform this exercise correctly with even light weights. Training the front squat not only allows you to progress your clean and jerk (because you 'catch' the bar in this position), but builds functional, full-body strength, raises your metabolism, and improves posture.

Jon performs a set of front squats with115lbs with good technique; notice his straight back and how he is holding the bar on the muscles of the front of the shoulders.