Front Squats

Keith Wassung · 02-25-2006, 07:29 PM

By Keith Wassung

The barbell front squat is a phenomenal, yet seldom performed version of the regular barbell squat. This exercise directs a great deal of focus onto the front part of the thigh, especially the vastus medalis, which is the part of the lower thigh above the knee that looks like a teardrop, the rectus femoris, or center thigh, and the hamstrings. There is also an effect on the hips, lower back and to some extent, the abdominal wall. The front squat is not a replacement for the back squat, but if done effectively, can be a tremendous boost to overall lower body strength, development and flexibility.

Front squats are tricky to get used to-but its important that you develop the technical skills needed to become comfortable with this movement. In the majority of cases, people feel awkward when first attempting this exercise, which often results in them failing to include it in their routine. This movement takes a certain amount of practice and there is a certain level of initial pain and discomfort which the body will adapt to over a period of time-just like when you first begin deadlifting-it takes time for the calluses to develop, but once they are there, you never think about it again-the same is true when you first begin performing the front squat.

The benefits of including the front squat in a training routine can be tremendous if performed correctly. However, many people have difficulty with its performance because of the stress that it can put on the wrists-Fortunately there are several ways to facilitate and work around this. Begin by approaching the barbell in the squat racks and get underneath the bar and place it across your clavicles, as close to the base of the neck as possible. You can use some padding across the upper chest or what seems to give some added cushioning and traction is to simply wear an extra heavy sweat shirt when doing front squats.

Raise your arms up until the bar is resting on the groove between the front and middle deltoid. You now have several options for hand placement and support. You can take a slightly wider than shoulder grip on the bar with the exact same position as if you were cleaning the weight from the floor. This is the best and most stable position, but it is difficult for those with very large arms, those with short arms, those who lack sufficient wrist flexibility, or those with a history of wrist and hand trauma. You will find that increased practice will increase the flexibility of your wrists and hands.

You may also want to practice actually cleaning the weight from the floor and then performing the front squat-doing this seems to set the bar into a natural position for most people. If you still lack wrist flexibility you can still support and balance the bar by keeping an open hand and just using the fingertips to steady the bar across the shoulders. Remember that you only need to support the bar with the tips of your fingers. I use the three middle fingers of my hands to steady the bar and the top part of the phalanges only come in contact with the bar.

Another trick is to take a pair of wrist straps and loop them tightly around the bar where your hands would normally be placed. Tie a knot in the end of the straps and then grab the base of each strap with the fists facing each other. This will put you into the same position as if you were using the normal front squat position. Keep your elbows high and parallel to the floor and you are ready to squat. The last method is to cross the arms across the chest, which is a popular method that bodybuilders use when doing front squats-this works especially well for those with thick development in the upper chest and shoulder region, but it is not as stable as the previous methods.

You will want to begin this exercise with relatively light poundage-You will not be able to handle as much weight in the front squat as you can with a regular squat. It will take some time and practice to get used to the balance and the feel of the exercise bar. Take a stance that is about shoulder width with the toes pointed either straight ahead or slightly out. Looking straight ahead, take a breath and tighten your back muscles. When going down, you need to keep your knees lined up over the tops of your feet. Descend slowly all the way to the bottom position and without bouncing, start to release your breath and drive the bar back up. Keep your back muscles contracted and your elbows up during the entire movement. The real key is to hit rock bottom depth without any kind of bouncing or other ballistic activity. I realize that many fitness experts caution against full squat movements, but I feel that as long as the technique is correct, and there is no bouncing at the bottom, squatting rock bottom is the way to go. Begin by working in the 6-10 rep range for 1-2 sets per workout and then incorporate the front squat into your routine based on your training goals. The reason they are seldom performed is because they are so darn tough and demanding-but the results will be worth it!

Keith

Ongy · 02-25-2006, 07:38 PM

Cheers Keith another great post. I have tried front squats before and I think that it's really hard to keep my balance. At the moment I do 4 sets of back squats and 4 sets of stiff legged deadlifts. Would you recommend throwing in front squats in between deadlifts? Doing 8-10 sets of legs really tires me out as it is.

Keith Wassung · 02-25-2006, 07:43 PM

I would probably have you do the front squats on a different day or if you ever need a break from back squats, you can do a couple of workouts with front squats- and then resume the conventional squats. front squats are really a groove lift-and that takes some practice, but once you get them down, the feeling ( and results) are pretty awesome

chia · 02-25-2006, 07:47 PM

Another good read, thanks. Keith, we need to get you your own "sticky" column here on Sherdog to archive your articles.

Ongy, what does your routine look like? If you want to learn to front squat I suggest you start by taking 4 weeks off of the back squat and just do deadlifts and front squats on the same day. I have always loved this combination because after deadlifts my lower back is too exhausted to back squat efficiently. Start off with around 4 sets of 6 with a light weight. And DO NOT use the bodybuilder's cross arm stance. Use the traditional clean grip. It will be uncomfortable at first but after a month or so you will get used to it. This will help develop wrist flexibility which is crucial for all cleans.

If you feel the need do back squats on a different day.

PariahCarey · 02-25-2006, 07:53 PM

What if i don't have a barbell Kieth? I do lunges with dumbbells and a sandbag for squats (which i know is not ideal for Max Str but still making gains) and am close to getting a pistol perfect. Shouldn't just doing my lunges with slightly different foot positioning work my
vastus medalis enough?

This article is alittle bit surprising as while i know balance in strength is important the past year around here its really been talked about how important/strong the posterior chain is...

Ongy · 02-25-2006, 08:00 PM

Quote:

Originally Posted by Keith Wassung

I would probably have you do the front squats on a different day or if you ever need a break from back squats, you can do a couple of workouts with front squats- and then resume the conventional squats. front squats are really a groove lift-and that takes some practice, but once you get them down, the feeling ( and results) are pretty awesome

Cool thanks for that Keith. What weight would you recommend I start off with the front squat considering that I currently squat 315lbs for 8 full squats?

Keith Wassung · 02-25-2006, 08:06 PM

start with 135lbs and go from there. One thing different about front squats as opposed to full back squats is that it is tougher to do the higher reps because your form in the clean hold breaks down before your lower body is totalled--its better to do sets of 4-6 reps with minimal rest between sets.

Ongy · 02-25-2006, 08:34 PM

Cool I'll try that in my next workout definitely. I look forward to your next post.

Ongy · 02-25-2006, 08:36 PM

Quote:

Originally Posted by chia

Another good read, thanks. Keith, we need to get you your own "sticky" column here on Sherdog to archive your articles.

Ongy, what does your routine look like? If you want to learn to front squat I suggest you start by taking 4 weeks off of the back squat and just do deadlifts and front squats on the same day. I have always loved this combination because after deadlifts my lower back is too exhausted to back squat efficiently. Start off with around 4 sets of 6 with a light weight. And DO NOT use the bodybuilder's cross arm stance. Use the traditional clean grip. It will be uncomfortable at first but after a month or so you will get used to it. This will help develop wrist flexibility which is crucial for all cleans.

If you feel the need do back squats on a different day.

For legs I do 4 sets of back squats followed by 4 sets of stiff legged deadlifts. Then I do maybe another 5 sets of standing calf raises. I used to do more but my knees don't allow me to do this any more.

ground_N_pound5 · 02-25-2006, 08:54 PM

i find front squats hurts my deltoids, so i try avoid it