Barbell Front Rack Step Up Knee Drive

How to do it

1. Set a box at about knee height and rack the barbell across the front of your shoulders with high elbows.
2. Stand close to the box, brace your core, and place one foot fully flat on top of it.
3. Drive through the full foot on the box to stand tall, keeping the chest up and bar steady.
4. At the top, drive the trailing knee up and forward to hip height in a sprint-style action.
5. Lower that leg back down and step the foot off the box under control with no thud.
6. Reset to the starting position and repeat for the prescribed reps before switching legs.

Common mistakes

• Pushing off the trailing leg instead of driving through the working leg on top of the box.
• Letting the front-rack elbows drop, which collapses the bar onto the chest and rounds the back.
• Choosing a box that's too tall, forcing a hip-shift and removing tension from the quads.
• Stepping down hard instead of with control, beating up the joints and breaking position.