Barbell Front Squat
|Secondary Muscle(s)||Glutes, Hamstrings, Abdominals, Abductors, Adductors|
Barbell Front Squat Instructions
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Place your fingers on barbell. Step one foot underneath the bar and with the same arm, assume a front rack position with your hand and arm, pulling your elbow up under the bar.
- Repeat with the opposite side.
- Triceps should be parallel to the floor.
- If you don't have the mobility to assume this position, attach wrist straps to the bar. Perform the same movement but grab the straps instead of the bar.
- The barbell is resting in the crevice between your delt and collarbone with your elbows up and fingers underneath the bar.
- If you are new to front squat, this may feel uncomfortable on your neck at first.
- Keep your front rack position in place and core tight then unrack the bar.
- Position your feet either at or just inside shoulder-width with your toes pointed out slightly.
- Your stance will be a bit more narrow than a traditional squat.
- To create torque in your hips, 'screw' your feet into the floor.
- Push your knees forward slightly, descend into the bottom position.
- Don't be afraid to let your knee track in front of your toe.
- Keep your core tight and elbows up throughout.
- At your end range of motion, stand up driving your knees out.
- Squeeze your glutes at the top position.
- You have to keep your core tight to maintain proper technique, otherwise you will lose the bar forward.
- Always look straight ahead, never look up. You want a neutral neck position.
- Don't overextend/arch your back. Focus on core tightness and a neutral spine.
- In the bottom position, think about driving your elbows up.
- Avoid letting your knees track inward.