In this video I demonstrate a Barbell Hang Clean and Front Squat combination with a 185lbs. Barbell.  Front Squats emphasize the quadriceps and the upper back. They require a more upright posture than a back squat, minimizing flexion in the lumbar spine and increasing core stabilization.  Squatting builds stronger muscles that lead to increases in speed, power, and quickness for all types of sports: