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The “front squat” is an under-utilised variant of squats, there’s a few reasons why, but it also might be the most useful for our function if we take the time to learn it.

After all, most of our squatting or “doing” happens where the load is at the front as opposed to a weight directly resting on our shoulders or evenly distributed at each side (as in a dumbbell squat)

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The Front Squat requires coordination, core, leg and back strength. It’s also the easiest squat to keep a tight, neutral spine, even with moderate resistance. The technique and the weight load almost forces this to take place.

Once the appropriate grip is chosen, the technique involves the following:
•Keeping the elbows up (or alternate provided)
•Look straight ahead
•Sit down between the legs
•Push the knees and floor apart
•Drive the chest up while rising

 

Benefits of the Front Squat

•Easy to learn; technique is relatively simple
•Great builder of the legs, core and upper back
•Increases core strength and general ability
•Great carry over into daily life
It might be a useful version for those who have experienced back pain in the past with other types of squats. Being in a more upright posture and bracing the core may take some load off the back…..Although I would also investigate the reasons to the original back pain and provide appropriate solutions.

For these reasons, it’s both a great entry-level variation to teach proper spine mechanics and a life-long strength builder.

Why Don’t More People Learn It?
•Ankle and wrist mobility must be good
•Bar placement can feel awkward
•Looks quite challenging unless someone knows the variations

The front squat may show up some of our deficits in core strength, ankle mobility, hip mobility and upper back strength.  It’s easier to squat a little lower with a front squat, therefore ankle mobility can quickly become a limiting factor.

Best Use of the Front Squat

•For long-term strength goals
•For hypertrophy
•Increasing overall body strength
•Increasing mobility for other squat variations
•Increasing proficiency at squatting or sitting below parallel

See how the front squat may carry over better into daily life? More mobility and strength to do your daily things while lifting load at the front of the body. How many tasks do you do that fit this criteria? “Many” is the most likely answer.

What if I can’t?

Alternatives?

  • Single Goblet squat
  • Double KB Goblet Squat
  • Assisted front squat

If you’d love to learn the front squat, get in contact. Or pop your details on our mailing list for regular, health, fitness and lifestyle updates.

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Till next time,

Aaron King