The front rack position forces the rectus abdominus and spine to remain neutral under loads or bad things will happen. Front squats, front rack lunges and goblet squats should be included as a stable for every leg regiment out there. Front rack loading had been proven to increase force production and vertical jump by allowing for deep knee flexion while putting a huge demand on the trunk to remain upright. The deficit or stepping off the plate allows for a longer range of motion and higher proprioception for co-contracting the leg muscles = understanding how to eccentrically use the quads, (way down) and concentrically use the glutes and hamstrings (way up) Strength training volume should begin with lighter loads between 6-30 reps and should gradually use progressive overload and linear loading (adding more weight lowering reps). Do not try multiple plates on the bar your first time! Form over weight.