Front Squats
Description
This variation to the typical behind the neck barbell squat should only be attempted by advanced trainees. Resting the bar along the anterior (front) aspect of the shoulders has been documented to draw more recruitment from the quadriceps. Since the barbell is positioned further forward in relation to the spine, in comparison to the behind-the-neck version, lighter weights should be selected to prevent back pain. If back pain does result, switch back to the typical method and perform movements to strengthen the lower back before attempting the variation again.
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Proper Squat Technique (Front Squats)
- Place the barbell atop the frontal aspect of the shoulders while it is supported by the squat rack. The arms should be crossed with elbows pointing forward and the hands placed atop the barbell to hold it in place. Example: the right hand should be drawn towards the left shoulder and the left hand should be drawn towards the right.
- Remove barbell from rack and take a few steps backwards. The feet should be positioned shoulder width apart and rotated slightly outwards.
- Inhale and while maintaining spinal alignment, initiate movement by driving back the hips and buttocks. Your knees will move into flexion and ideally, track over your heels. Do not descend beyond a 90 degree angle. Mental imagery should also be used to simplify the movement. Picturing sitting in a chair may be helpful.
- Exhale and drive yourself back up to starting position.
- Repeat until the desired number of repetitions are completed.