Today we are going to show you how to Front Squat. If you’ve watched our back squat video you know we’re going to see a lot of parallels with respect to stance and position. Quite frankly, as far as we’re concerned, your squatting foot position ought to be your squatting foot position whether it’s air squat, overhead squat, back squat, etc.
As we see it, everyone has their own individual considerations when determining squat position. Every squat is like a snowflake, no two are alike — well maybe not that unique, but we ought to be open minded with how wide or narrow people stand relative to their own limitations; that includes how much they toe out too. In general, we’ll see the heels somewhere around shoulder width with toes out slightly.
What makes front squat fun to program and a little challenging to perform is the rack position. With the bar on the front of the torso, we want to see elbows high enough that the wrist and hand are not supporting any load whatsoever. Furthermore, the the hands are outside the elbows which are outside the shoulders. While this does require more upper back, shoulder, and wrist mobility, it will keep the squatter in a better position as intensity or load increases.
One of the things that makes front squat a worthwhile challenge is the ever present pull forwards. The body must counter and stay tall to avoid falling on the face. With this, we see higher recruitment from the “core” and other large muscle groups making for a real bang for buck lift — i.e. you know you’re working something hard when you’re front squatting.
To start squatting, take your foot position, a large “setting” or “bracing” breath (essentially breathe diaphragmatically), and while keeping a neutral or slightly extended spine, descend the hips downward between the calves. As you lower your body, the bar will feel like it’s choking you as it sits on the front of the deltoid and back portion of the clavicle, this will get better with time and as we say, it’s one indicator you are keeping the bar in the correct position. Stand again by pushing through the whole foot (heel, mid-foot, and toes).
We hope you’ve enjoyed this video blog on How to Front Squat. Start by getting in a good warm up and trying some front squats for yourself. If you are in the Minneapolis / St. Paul area and looking for a place to front squat look no further than MSP Fitness. We have the capability to educate you on lifts you know you need to do, but couldn’t fathom doing without direction. Instead of spinning your wheels, come gain some traction in your training and start seeing the results you’ve been working so hard for! CONTACT US TODAY!