Front Squat (weightlifting style)

Classification

Utility:	Power
Mechanics:	Compound
Force:	Push

Instructions

Preparation

Grasp barbell from rack or clean barbell from floor with overhand open grip, slightly wider than shoulder width. Position barbell chest high with back arched. Place bar in front of shoulders with elbows placed forward as high as possible and finger under bar to each side. Position heels hip width or slightly wider with feet angled outward.

Execution

Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel outward in direction of toes. Extend knees and hips until legs are straight. Return and repeat.

Comments

Front Squat is receiving position for Clean. Keep head forward, chin in, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. See Squat Analysis. Also see bodybuilding style Front Squat. Optional: Accelerate when squatting up and slowing just before full extension.

Force (Articulation)

Dynamic

• Hip
  • Extension
• Knee
  • Extension
• Ankle
  • Plantar Flexion

Static

• Spine (Thoracic, Lumbar)
  • Extension
• Shoulder
  • Flexion
• Scapula & Clavicle
  • Elevation
  • Upward Rotation