Double Front Squat

How to do it

Clean two matched bells to the rack position. Stand tall — fists at collarbones, elbows tucked tight against your ribs, ribs stacked over hips. Push your hips back and drop into a deep squat, keeping your chest up and elbows from drifting down. Knees track over toes. Drive through the whole foot to stand. Reset the brace between reps; the rack position must not collapse.

Why it's good for runners

The front-loaded rack pulls you forward — the only way to stay upright is to brace the core hard and hold the chest tall. Heavy bilateral leg strength at the same time as a serious anti-extension demand. Trains the upright-under-load posture every late mile of a marathon requires.

Common mistakes

Elbows drifting down at the bottom turns the rack into a tug on your spine — keep them up. If the bells pull you forward as you descend, the load is too heavy or your thoracic mobility needs work; either way, drop the weight and own the position before adding back.