The Front Squat – A Foundational Movement

The Front Squat is 2 of the 9 Movements

The 9 Movements

Air Squat

Front Squat

Overhead Squat

Shoulder Press

Push Press

Push Jerk


Sumo Deadlift High Pull

Medicine Ball Clean

The Front Squat

The front squat is tricky for many people because of the rack position shown in step 1. The flexibility of the wrists and elbows makes it nearly impossible to hold a perfect front squat position for many new athletes.  

There is also the issue of improper form.  Many athletes try to hold the bar and don’t make a shelf with their shoulders by pulling the neck back and making a solid base to place the bar.  This is further compounded by the flexibility issues of the hips when in the bottom of the squat (the pocket) where very few athletes can hold a perfect position (even fewer with heavy weights).

Step 1:

front squat

Step 2:

front squat

Step 3:

front squat

Step 4:

front squat

Step 5:

front squat

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