This week we are going to discuss the front squat. This is a slight modification from the normal back squat, with the load being shifted from the posterior side (back) to the anterior side (front) of our body. This modification allows for the displacement to affect our bodies slightly differently, challenging your body in strength and stability. You will address and attack the movement the exact same way (steps listed below) with the exception of step 1, in which the bar will now be “racked” on the anterior deltoid, or the front of your shoulder. This now will require for more range of motion in your upper body, specifically arm flexion and wrist extension.
The anterior displacement of the load now is going to require more out of your body. You will be forced to maintain a neutral spine, as with the weight placed in front, your spinal stability will be challenged. With too much flexion, the weight will begin to roll out in front of you. Remember, it is more impressive to squat correctly than to squat a lot of weight with poor form. If the weight begins to go forward, release it and step back. Your safety is important! Here are the steps to executing a successful front squat:
- Bar across your anterior shoulders (not your neck) and should rest comfortably
- Arm’s flexed and wrist extended to control the bar (keep your elbows up and forward during the movement)
- Stand with a strong balanced base, slightly wider than your shoulders
- Toes forward and slightly turned out, no more than 10-15 degrees
- Weight should be balanced through your foot, not all on toes or heels
- As you go down, hips push back and down equally
- Knees do not collapse together or push forward past your toes
- Depth is to parallel - unless otherwise noted by poor form or injury contraindication
- Weight is to be added gradually, once body weight squat form is perfected
Remember, correct form while squatting is more impressive than squatting a lot of weight with bad form!