Are you having trouble perfecting your Front Squat form? Does the bar seem to slide forward off your shoulders? Or does the lift feel a bit awkward?
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Fear not. The following tips will help you perfect your Front Squat to build strong quads, glutes and core muscles without causing injury.
But before we get to the tips, you need to learn basic Front Squat form.
- Put a bar in a rack just below your shoulders. Keeping your wrists flexed and palms facing the ceiling, grab the bar with your hands in front of you just outside shoulder-width.
- Position the bar across the front of your shoulders and bring your elbows up so your triceps are parallel to the ground. The bar should sit comfortably across your shoulders and shouldn’t fall forward, even if you remove your hands. If you can’t get your elbows up, open your hand slightly and let the bar roll back to your fingertips, as far as needed to get your elbows up—or use a cross grip.
- With your elbows up, push your hips back and drop into the squat.
- Once your thighs are parallel to the floor or slightly below, explode back to the top and repeat.
Those are the basics of the Front Squat, but how can we make it better?
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Tip 1: With your elbows up, try pushing them toward each other. This will help lock them in place.
Tip 2: Before you descend, take a big breath into your stomach and brace your core. This will come in handy during a core-dominant movement like the Front Squat.
Tip 3: When descending in the squat, think about keeping your elbows parallel with the floor the entire time. This will keep your torso upright and help lock your elbows in up high.
Tip 4: If you are having difficulty holding the bar due to poor mobility, wrap two small hand towels or straps around the bar at grip width. Set the bar on your shoulders as explained above, but grab the towels in your hands instead of the bar.
If you use these cues and tips, your Front Squat will be top-notch. If you are having mobility issues and can’t hold the bar, take time to stretch your lats and your wrists.
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