Barbell Front Squat are a multi-joint workout that helps strengthen the legs. The upright position in which the torso is held during the exercise builds core strength. You can activate more quads by loading weight on your front instead of your back. This squat form is great if your shoulders have limited range or you’ve had a shoulder injury.
The Barbell Front Squat is an exercise that focuses on building lower body muscle groups. The Barbell Front Squat, which is performed with the barbell on the anterior shoulders, emphasizes quadriceps and glutes as well as upper back and core strength. Front squats are a great alternative to back squats. They can also be used as an accessory for squats and deadlifts. Or, they can simply be done for muscle strength. Although they are uncomfortable at first, many athletes and lifters prefer front squats to back squats.
Instructions Barbell Front Squat
- For safety reasons, it is best to perform this exercise inside a squat holder. Set the bar in a rack that is suited to your height. After the bar has been loaded and set to the correct height, raise your arms under the bar keeping your elbows up and your upper arm parallel to the floor. Cross your arms and rest the bar on the top of the deltoids.
- The bar can be lifted off the rack by pushing first with your legs while straightening your body.
- Step away from your rack, and place your legs in a medium shoulder-width stance. Your toes should be slightly pointed. You should keep your head high at all times. Looking down can throw you off balance. This is your starting position. Note: In this discussion, we will use a medium stance that targets overall development. However, you can choose from any of the 3 stances described under the foot placement section.
- Slowly lower the bar while maintaining a straight, upright posture. Continue to lower the bar until the angle between your upper leg and calves is slightly less than 90 degrees (which is when the upper legs are not parallel with the floor). As you do this part of the exercise, inhale. Tip When you perform the exercise correctly, your front knees should form an imaginary line perpendicular to the front toes. If you have your knees past the imaginary line, (if they go past your toes), then the exercise is incorrectly performed.
- As you exhale, begin to raise the bar by pressing the floor with your middle foot. Straighten your legs and return to the starting position.
- Repeat the number of times recommended.
- Caution! Do not take this exercise lightly. You can substitute the dumbbell squat or leg press if you are experiencing back pain. If your back is healthy, make sure to maintain perfect form. Never slouch forward with the back. This can lead to back injuries. Use less weight if you are unsure. Front squats are a safe exercise, but only when performed correctly. This version of squats is best suited to advanced athletes.
- Variations for Barbell Front Squat As mentioned previously, you can use different stances depending on the message that you want to convey. You can place a small piece of wood under your heels to help improve your balance.
Additional Information
- The quads, glutes, and hamstrings gain strength and size.
- Strengthens the upper back and core to keep you upright
- Good mobility of the hips and shoulders.
- Back squats may be better for your spine than a back squat
- There are multiple grip options, including: “zombie arms”, crossed arms, and holding on to straps wrapped around the bar, or rack.
- The angle of your toes is very individual. Experiment and find out what you like.
- When front squatting, you can use 2 or 3 fingerns to reduce wrist stress.
- To keep your torso upright you should focus on pushing the elbows out of the hole.
- Use the cross-arm grip if you are unable to get into front rack position for a Barbell Front Squat.
- You want to drive through the entire foot. There should be 3 points of contact – big toes, little toes, and heels.
- It’s okay to translate the knees forward over the toes, as long as they don’t move excessively inwards or outwards. If you want to stay upright, those with longer femurs may need to move their knees forward.
- The neck position is also highly individual – some people prefer a neutral position (i.e. Keep the chin tucked during the entire lift. Others do better with a straight-ahead look. Try each one and find the best fit for your anatomy.
- Do not push your knees too far out, but make sure they are positioned just outside or slightly over the 2nd toe.
Alternates for Barbell Front Squat
- Hack Squat
- Barbell Full Squat
- Barbell Hack Squat
