Posted on April 29, 2013 by Jenny Cromack
Many people often only squat with a bar rested on their upper back, BUT how often do you front squat, and, what are the benefits of the front squat over the back squat?
Benefits of the front squat:
- Focus is placed on the quads more so than other squat variations; don’t forget to include posterior chain exercises to balance out your new level of strength.
- It places a massive demand on the core, as you have to support the weight in front of your body your abs and core have to work very hard to keep the spine neutral.
- Improves other lifts- the front squat is the foundation for most Olympic movements including the clean and all press variations.
- More natural spine position- most common squatting errors such as rounding of the spine can be self corrected by front squatting as the depth cannot be achieved without correct alignment.
Preparation
Grasp barbell from rack or clean barbell from floor with overhand open grip, slightly wider than shoulder width. Position barbell chest high with back arched. Place bar in front of shoulders with elbows placed forward as high as possible and finger under bar to each side With heels hip width or slightly wider, position feet outward at approximately 45°.
Execution
Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel outward in direction of toes. Extend knees and hips until legs are straight. Return and repeat.