A Step-by-Step Guide
By: Mitch Kramer
Welcome back to our barbell series! In this video, we continue our progression with the Barbell Front Squat. Front squats can be some of the most challenging variations to perform correctly, especially as the load increases. However, mastering this exercise sets you up perfectly for taking your squats to the next level.
Why Front Squats?
Front squats are an essential exercise for building strength and muscle in your legs, core, and upper body. Unlike back squats, front squats place more emphasis on the quadriceps and require a strong core to resist the forward pull of the weight. This variation is also beneficial for improving mobility and flexibility in the hips and ankles.
Safety First
It's important to note that barbells can be more dangerous than dumbbells, especially since we can complete heavier reps and because of our body's positioning under the bar. Therefore, always prioritize proper form and safety. If you're new to front squats or barbell training, consider starting with a lighter weight and gradually increasing the load as you become more comfortable with the movement.
Breathing Technique
Remember to breathe! Proper breathing is crucial for maintaining stability and power throughout the squat. Inhale deeply on the way down, filling your lungs with air to brace your core. Exhale or breathe out forcefully as you stand back up, helping to drive the movement and keep your core engaged.
Step-By-Step Guide
Setup:
Start by placing the barbell on a squat rack at about shoulder height.
Position your feet shoulder-width apart and step under the bar, placing it across the front of your shoulders.
Cross your arms over the bar, gripping it lightly with your fingertips, and lift your elbows high to create a stable shelf for the bar.
Lift-Off:
Stand up straight to lift the bar off the rack, taking a step back to clear the rack.
Squat Down:
Initiate the squat by pushing your hips back and bending your knees.
Keep your chest up and elbows high to prevent the bar from pulling you forward.
Lower yourself until your thighs are at least parallel to the ground. Aim for a deeper squat if your flexibility allows.
Stand Up:
Drive through your heels and push your knees outward as you stand back up.
Exhale forcefully as you rise, maintaining a tight core and upright torso.
Repeat:
Perform the desired number of repetitions, focusing on maintaining good form throughout each rep.
Common Mistakes To Avoid
Dropping the Elbows: Keep your elbows high throughout the movement to prevent the bar from rolling forward.
Leaning Forward: Maintain an upright torso to keep the weight centered over your mid-foot.
Knee Collapse: Push your knees outward to avoid them caving inwards during the squat.
Watch The Video
For a visual demonstration and additional tips, check out our video on mastering the Barbell Front Squat. Follow along to see each step in action and learn how to perfect your technique.
By incorporating the Barbell Front Squat into your training routine, you'll build strength, improve mobility, and enhance your overall athletic performance. Happy squatting!
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