front squat

Everything You Need to Know About Front Squats

For reasons that will become apparent later in this article, the front squat is not as popular as the back squat but many sports strength and conditioning coaches actually prefer it as there is a commonly-held belief that the front has a greater performance carryover into athletic activities such as jumping and running. Also, the front squat encourages or, rather, insists on a much more upright torso position which means that your lower back is under much less stress compared to back squats.

Irrespective of why you might choose to perform front squats instead of back squats, placing the bar on the front of your shoulders compared to the back changes the entire feel of the exercise and variation alone, the front squat is a great addition to your training tool box.

Front squat versus back squat torso position

Front Squat Anatomy

Like the back squat, the front squat is a champion lower body exercise and uses a large number of muscles. Your quadriceps, glutes and hamstrings all get in on the act, as do your abductors, adductors and your erector spinea. The more upright torso position means that erector spinea are less in demand when compared to the back squat and in electromyography (EMG) tests have shown that front squats work your quads harder than back squats.

A very noticeable difference between front squats and back squats is the amount of upper back involvement. In the back squat, the bar rests in position and will stay there with minimal upper body musculature involvement. In contrast, if you relax your upper body when front squatting, you’ll soon find the bar rolling off your shoulders and heading towards the floor – not good! Subsequently, front squats can be considered more of a whole body exercise than back squats although the focus of both of these exercises is the legs.

Front Squat Equipment

Unlike the back squat, if you get into trouble while front squatting, you can simply dump the weight off your shoulders so it lands in front of you and so it is less essential to use a squat rack. Olympic lifters often clean the bar up into the front squat position or take it from simple squat stands.

For ease of performance, I suggest using a squat rack or power cage but if you don’t have access to either of these you can still perform this exercise in relative safety – at least while the weights are light. For simplicity though, I’ll describe how to front squat as though you are using a squat rack.

As with back squats and deadlifts; solid, flat shoes are best so as to minimize the amount of wobble at your ankles. IF you don’t have suitably firm-soled shoes, I suggest squatting in just your socks – if your gym allows it. Mind your toes though!

Grip is essential in the front squat so make sure you have a towel handy to dry your hands or, alternatively, use some lifting chalk. There are some great grip-enhancing products available such as non-coloured chalk substitutes and even liquid chalk which only needs to be applied to your hands once per workout. The beauty of these products and more traditional lifting chalk is your hands stay dry so you don’t have to worry about losing your grip on the bar.

As for clothing, front squats tend to be deep squats so make sure your leg wear is up to the challenge – there is nothing worse than descending into a deep squat only to be greeted by a ripping sound coming from the back of your shorts.

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