How To Front Squat: Front Squat Tutorial For Beginners
The front squat is a key exercise for building strength and power in the lower body and core. In this article, we'll go over the basics of front squat technique and provide some tips for mastering this movement.
What’s The Difference Between A Front Squat & Back Squat?
The Front Squat is a squat variation in which the barbell is positioned across the front of the shoulders, whereas the more commonly seen back squat places the barbell behind the head across the shoulders. The front squat requires a more upright torso and has greater quadriceps activation compared to the back squat.
How To Execute The Front Squat:
To properly execute the front squat, start by setting up the barbell on a squat rack at a height that allows you to safely unrack the bar, without needing to calf raise or start in a half squat. Grab the bar with your hands just outside shoulder width. Step under the bar, pointing the elbows forward as high as possible, and the barbell placed on the shoulders, behind the peak of your delts, but in front of the collarbone. You will likely need to push the shoulders forward and up slightly to make room for the barbell. Unrack, walk 1-2 steps back, and move your feet to roughly shoulder width with your feet slightly turned out. Adjust your stance as needed to allow for the deepest possible squat while maintaining midfoot pressure and an upright torso.
Take a deep breath, brace your abs by pushing your stomach out, and descend into the squat. Focus on keeping your chest up and your balance midfoot. Aim to squat to the deepest possible position while maintaining midfoot balance, upright torso, elbows high, and braced core, before standing up as fast as possible, mirroring the descent.
Common Mistake #1: Not Hitting Full Depth
One common mistake when high-bar back squatting is not being able to reach full depth. If this is something you struggle with, try to pause where you normally squat to, hold for 2 seconds, then try to squat a little lower, hold for another 2-3 seconds, then stand up. This will help you build comfort and strength in your newfound range of motion.
Common Mistake #2: Improper Timing
Another common mistake is lack of proper timing and speed in the squat. Many new lifters will initiate the squat too fast, causing the bar to break from the shoulders slightly and crash back on the lifter mid-squat, making the lift feel way harder than it needs to. Instead, try to initiate the squat smoothly, not suddenly, and you will notice the difference!
Similar to initiating the squat too soon, dropping into the squat too fast will cause the bar to crash on you at the bottom of the lift, which makes it harder to utilize a stretch reflex, and therefore makes the lift much harder. Aim to make your down(eccentric) speed slower than your up (concentric) speed to allow for more control on the eccentric, and more explosiveness on the concentric.
Common Mistake #3: Elbows Dropping/Core Collapsing
Another common mistake in the front squat, particularly at heavier weights, is the front rack position or abs collapsing. This is usually the result of losing your abdominal brace, but could also happen if front rack mobility is a struggle. If you are losing the brace, try to make sure you are not exhaling too early. exhale at the top once you’ve completed the lift, or right before reaching the top, but try not to exhale at the bottom of the squat.
If the front rack is collapsing, try to make sure your upper back is set by externally rotating the shoulders. To do this, simply imagine pushing your elbows and hands out to the sides. You should feel your upper back engage when you do this, which will help prevent the elbows from dropping or your upper back from rounding.
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