Front Squat

Front Squat

For those people who have always considered the
front squat as a poor man’s version of “real squatting”
they may have been shortchanging themselves in their leg
development. The front squat is an often-overlooked exercise
and one which has proven to be an excellent
movement for the activation of the muscles of the anterior
thigh (the quadriceps). Particular emphasis is exerted
upon the lower anterior region (specifically the vastus
medialis), which is more highly-accentuated than is the
case with the performance of the conventional squats.

Considerations for Line of Gravity
The reason for accentuated emphasis of the lower region
of the anterior thigh is that the weight-in-front-ofthe-
body position associated with the front squat exercise
alters the position of the force vectors. The line-of-gravity
is now aligned with the area of the knee- joint as opposed
to being directed through the hip-joint when the weight is
held behind the body as seen in conventional squatting
applications. While the front squat exercise activates the
quadriceps, it also incorporates the involvement of the
hamstrings, and the gluteals. The front squat movement
application allows for a more easily-facilitated range- ofmotion
during the actions of flexion and extension of the
hip-joint.

The Differences of Front Squat
There are a number of important differences in the
execution of the front squat that need to be addressed in
order to reduce the risk of injury and to ensure the effective
application of this highly-valuable exercise.

- Firstly, the main difference in the front squat and the
conventional squat is the position of the bar. The
front squat exercise sees the bar held in front of the
body high up on the chest (clavicle height) and secured
in a folded arms or cross grip application. The
elbows must be held high at all times in order to provide
for the secure placement of the bar. If the elbows
are allowed to drop down the bar-will slip
downward which forces a thrusting forward of the
body which results in a lowering of the head which
could set the trainee up for injury to the lower back.
The head should be held erect with the chin tilted
upward. The back is held in a rigid and flat posture
throughout the movement application;

- Secondly, there exists an opportunity to employ a
slightly wider stance in as there is an increased range of-
motion associated with the front squat movement.
The wider stance allows for a slightly different emphasis
to be applied to the muscles;

- Thirdly, Due to the fact that there is a more readilyfacilitated
action of hip flexion with the front squat
movement, the trainee will have to concentrate fully
on avoiding the natural tendency of lowering the
weight too quickly. If the trainee descends too fast
there is a natural resultant of bouncing into the completion
of the eccentric contraction phase of the
movement. “Bouncing” – as outlined in the conventional
squat exercise- can cause serious injuries to the
knees;

- Finally, there is also a natural urge experienced by the
lifter to drop the head during the initiation of the
concentric contraction phase of the movement.
Dropping the head encourages a rounding of the back
resultant effect which places the lower lumbar region
in serious jeopardy.

It should be remembered that while front squats can
alleviate many of the dangers associated with conventional
squats, they too can provide serious injury risks. The
weight-resistance trainee would need to pay strict attention
to the rudiments of proper movement methodology
in order to provide the safe, efficient utilization of this
highly-valuable, but -at the same time- risky exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory stance for the exercise
by establishing a slightly-wider-than- shoulderwidth
stance with the feet pointed slightly outward.
- Cradle a bar across the front of the chest with the
arms folded over the bar in a criss-cross position. The
bar should be resting across the area of the anterior deltoids.
- Initiate the eccentric contraction phase of the exercise by
slowly lowering the body downward utilizing hip and knee-joint flexion.
You will want to remember to maintain the desired headerect
position throughout the descent.
- Maintaining full contact with the floor with the entire area of the
feet (not just the toes) slowly lower the weight to the desired
eccentric phase finish-position with the thighs placed in a position
that is parallel to the floor.
- You will want to pause for a full count at the completion
of the eccentric contraction phase in effort to avoid the
tendency of bouncing into the subsequent concentric contraction phase of the
movement.
- Slowly begin the concentric contraction phase by utilizing knee and hip-joint extension to rise
upward.
- You will want to raise up slowly to the fully-extended finish position

Keys to the Lift
- Utilize the correct stance and posture throughout the entire movement application in both the
eccentric and concentric phases of the exercise.
- Maintain the desired flat-back position with the head held erect.
- Be careful to maintain the desired flat-foot position throughout the entire execution of the
movement in both the eccentric and concentric phases of the movement application.
- You will want to concentrate fully in effort to avoid the natural urge to bounce out of the eccentric
contraction phase finish position in effort to add impetus to the subsequent concentric contraction
phase of the exercise.