Front Hold
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Other
HOW TO PERFORM
- Stand tall with the feet about hip width, holding the implement in both hands at your thighs with the arms straight.
- Brace, then raise it straight out in front of you until the arms are level with the shoulders.
- Lock the elbows and hold it there, keeping the shoulders down and the torso vertical.
- Hold for as long as you can without the arms dropping below shoulder height, then lower under control.
FORM TIPS
- The load in front pulls you forward. Squeeze the glutes and keep the ribs down instead of leaning back to balance it.
- In competition the hold ends when the arms drop, so learn where level feels and stay exactly there.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Forearms
- Traps
- Abs
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.