The front squat is essential to the clean and a great way to develop lower body and core strength. The front squat has many of the same qualities of a regular air squat, but has the addition of the bar in the "rack" position. This demands more core strength and midline stabilization.
Requirements for the Front Squat:The same requirements apply as for the squat, but with the addition of the bar remaining "racked" on your shoulders throughout the movement.
Here are a few tips to perfect your Front Squat:
Set-up/Rack Position
- Review the air squat for the basic mechanics
- The bar is in the rack position and elbows are as high as possible
- Ideally, your upper arms should be parallel to the floor
- Roll the bar back into your fingertips instead of gripping the bar in your hands
- The bar should be touching your throat and on the "shelf" created by keeping your elbows high
Squat
- Pull your hips back and down while keeping your weight on your heels
- Your hips must drop below your knees, reaching below parallel at the bottom
- As you begin to stand the weight up, drive your ELBOWS UP FIRST
- If your elbows drop at the bottom of the squat, not only does it become unsafe, but you will likely have to dump the weight forward
- Complete the front squat by coming to full extension (standing all the way up) at the top
