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Front Squat

FRONT SQUAT

Taken from Dave Draper's book, Brother Iron, Sister Steel

For ultimate thigh development, front squats are a superior leg exercise and deserve to be ranked alongside the honored full squat. Step up to the racked bar and settle it high across the front deltoids; raising the upper arms, bring the hands to the bar for support. The exact hand-arm arrangement is to be worked out individually by trial and logic.

Stand fully upright and prepare to squat. Complete quadriceps action is achieved as you squat directly up and down precisely as in the standard squat. The resistance in the front squat is located forward of the torso in deference to the standard squat in which the resistance is behind the body’s center. This alteration in resistance is significant and accounts for a modification of the intensity of quad muscle recruitment as well as demands made on the torso musculature.

The bar across the shoulders is precarious and can be painfully abusive to the upper shoulder cage should you choose to go heavier and heavier. Select a modest weight and practice this winner, allowing the entire body to adapt and strengthen together in time. Wisely settle on a lighter load and more reps to gain the benefits of the front squat demands.

Keith Wassung writes: The barbell front squat is a phenomenal, yet seldom performed version of the regular barbell squat. This exercise directs a great deal of focus onto the front part of the thigh, especially the vastus medalis, which is the part of the lower thigh above the knee that looks like a teardrop, the rectus femoris, or center thigh, and the hamstrings. There is also an effect on the hips, lower back and to some extent, the abdominal wall. The front squat is not a replacement for the back squat, but if done effectively, can be a tremendous boost to overall lower body strength, development and flexibility. Here's the rest of his excellent write-up.

In a later post, Keith expands on that write-up:

Front squats are tricky to get used to-but its important that you develop the technical skills needed to become comfortable with this movement. In the majority of cases, people feel awkward when first attempting this exercise, which often results in them failing to include it in their routine. Here, let Keith explain the rest of his front squat technique.

• This discussion covers hand placement and wrist pain during front squatting.

• And this one, breathing during front squats.

• And here you'll find a variety of front squat styles described and demonstrated by the late JV Askem.