The Front Squat

THE FRONT SQUAT MOVIE

The points of performance, common faults, and corrections carry over from the air squat. The new element of the front squat is the addition of a loaded barbell to the front of the body. The barbell is supported by the torso in the front-rack position.

1. SET-UP

• Shoulder-width stance. • Loose fingertip grip on the bar. • Hands just outside shoulders. • Elbows high (upper arm parallel to the ground).

2. EXECUTION

• Hips descend back and down. • Lumbar curve maintained. • Knees in line with toes. • Hips descend lower than knees. • Heels down.

3. FINISH

• Complete at full hip and knee extension.

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THE FRONT SQUAT COMMON FAULTS AND CORRECTIONS

All faults and corrections from the air squat apply to this movement, plus the following:

(A)

FAULT:

• Improper rack position where the bar is not in contact with the torso.

FAULT:

• Elbows drop during the squat.

CORRECTIONS:

• Ensure the athlete has an open grip and the bar is resting on the fingertips. • Cue “Elbows high!” • Manually adjust the rack position. (A)

CORRECTIONS:

• Encourage the athlete to move their elbows away from the trainer’s hands. (B) • Cue “Elbows up!” and encourage athlete to lift the chest.

(B)

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