Exercise Spotlight – Front Squat

The front squat is a great choice for your squat pattern if you are thinking about implementing weightlifting into your program or have athletic performance as your primary goal. It places greater demand on the trunk as the load is stacked directly on top of you rather than behind forcing the abs and quads to work a little harder than a standard back squat. It’s important to make sure you have the required mobility through the shoulder joint in order to effectively support the weight in the front rack without putting strain on any of the smaller joints. 

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Find the stance that feels comfortable for you and allows you to move freely into the biggest range of movement (usually just outside shoulder width)
• Rack the bar across your clavicle (collar bone) and in the crease of your shoulders so that you have a solid support for the bar.
• Brace core (by breathing into belly) before moving and pay attention to elbow and chest position as you move. Don’t allow the chest to drop or the elbows to dip.
• Try to sit your hips straight down between your heels, keeping your chest up and core engaged.
• Stand back up, trying to keep your weight as balanced as possible keeping your hips directly under the bar as much as possible

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