7 Reasons Why You Should Front Squat

[DEEPER KEMICAL]

I can almost guarantee you’re not front squatting enough or any. For some reason, you don’t see many gym goers (especially bodybuilders) using this time-tested exercise.

Crossfit has gone a long way off towards bringing it back, but if you’re not performing crossfit - it’s probably not even on your system.

This is a shame because if you want to get full body strength build awesome quads sculpt rock-hard abs and save your “tweaked” lower back then you’re going to enjoy the front squat.

Here’s a couple of reasons why you have to squat for a lean, hard, athletic physique:

1. Get Enhanced Quads - The front squat is an EXCELLENT movement to get bigger, stronger quads-most likely the greatest workout there is. Since you’re position is more vertical, it highlights the quads more.

2. Get Stronger, More Cut Abs (Core) - Because you’re holding the weight in front of your body, and you must remain upright your entire core gets a great workout trying to stabilize the weight and keep you upright. If you find you’re leaning forward a lot when you back squat, you’ll quickly get stronger and fix this problem if you switch to front squats for a while.

Front squats aren’t just smashing in creating the body of your dreams either! They’re also certainly good at just making you more fit and keeping you more in good physical shape. What good is looking strong if you should give up your health in the process?

Here’s the five other reasons why you should Front Squat for better health:

1. Makes Your Other Lifts Better - Because the bar is placed ahead of you, on your shoulders, the front squat is enormously like other exercises and strengthens the “base” of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, and so on all share the same “starting” position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises as well.

2. Bad Form Gets Self-Corrected - If you’re back squatting with bad form you can complete the exercise at the expense of causing injury to yourself. The good thing about front squats is the form is self correcting: If you’re not straight enough you’ll drop the bar if you’re not holding the bar right you’ll drop it if you don’t keep your elbows up you’ll drop it. It’s an exercise that pretty much forces your form to be good.

3. Less Weight - All in all, if you can challenge your body with less weight (because you’re doing a harder exercise) then it is safer. Because the Front Squat is harder than Back Squats you won’t be able to lift as much weight. Which means less spinal compression.

4. More Natural Spine Position - You’re more upright with the front squat your spine is in a more nonaligned “straight” position. This combined with the fact you’re lifting a reduced amount of weight is better for your spine at the end of the day.

5. Lower Back Approved - Nearly everyone have lower back problems and back squats worsen these conditions. But because your upper body is normally straight (rather than leaning forward like in a back squat) there’s a reduced amount of force on your lower back. I started front squatting when I hurt my lower back.

http://www.crossfitdunedin.com/wp-content/uploads/2009/06/crossfit-girl-front-squat-300x236.jpg

http://www.colinmcnulty.com/blog/images/crossfit-colin-front-squat.jpg

[johnp]

sick

[James Maxx]

Im gonna try this because I do tend to lean forward too much when I do back squats.

[GOLDEN]

im gonna try these never done them before...just a question about squats i do back squats and i do 8 sets of them is that to much?

[DEEPER KEMICAL]

Hard to answer without seeing the rest of the routine.

[VIGOROUSJONESY]

been doin zercher squats the last 3 weeks whole different ball game works your core more

[Zbad1ne]

aawesome exercise, pretty tough though. I learned with the arms crossed variation, which seems like more of a beginner thing

[big ant]

good read deeper front squat is no joke

[DEEPER KEMICAL]

heres a good video tutorial

<object width="400" height="225"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=2859165&amp;server=vimeo.com&amp;sho w_title=0&amp;show_byline=0&amp;show_portrait=0&amp;color=ffff ff&amp;fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=2859165&amp;server=vimeo.com&amp;sho w_title=0&amp;show_byline=0&amp;show_portrait=0&amp;color=ffff ff&amp;fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="225"></embed></object><p><a href="http://vimeo.com/2859165">Front Squats</a> from <a href="http://vimeo.com/user330443">Patrick Cummings</a> on <a href="http://vimeo.com">Vimeo</a>.</p>

[JerZgirL]

I did these saturday. Ive been experiencing knee problems & i have a tendency to lean forward in my full squats, so i threw these front squats back into the mix on saturday & GREAT SUCCESS. My ass, hams & quads are still ON FIRE

[James Maxx]

heres a good video tutorial

<object width="400" height="225"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=2859165&amp;server=vimeo.com&amp;sho w_title=0&amp;show_byline=0&amp;show_portrait=0&amp;color=ffff ff&amp;fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=2859165&amp;server=vimeo.com&amp;sho w_title=0&amp;show_byline=0&amp;show_portrait=0&amp;color=ffff ff&amp;fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="225"></embed></object><p><a href="http://vimeo.com/2859165">Front Squats</a> from <a href="http://vimeo.com/user330443">Patrick Cummings</a> on <a href="http://vimeo.com">Vimeo</a>.</p>

That looks painful for wrists, especially when you put weight on the bar.

[DEEPER KEMICAL]

That looks painful for wrists, especially when you put weight on the bar.
Takes some flexibility but once you establish that, its the best and most efficient way to hold the bar. Crossed Arms is not efficient, nor is holding the bar with elbows down. Cradling the bar with fingertips is ideal, especially as a carry over to the clean.

[kroms]

That looks painful for wrists, especially when you put weight on the bar.

the weight isnt sitting on your hands/wrists...its transfered to your shoulders

[DEEPER KEMICAL]

the weight isnt sitting on your hands/wrists...its transfered to your shoulders
exactly.

[DEEPER KEMICAL]

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[VIGOROUSJONESY]

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[DEEPER KEMICAL]

great video.

[DEEPER KEMICAL]

front squat with the clean grip as part of the clean

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[VIGOROUSJONESY]

great video.

350 by august lol

[DEEPER KEMICAL]

are you far from that now?

[LittleBouncer]

cuz it fuckin rules

[VIGOROUSJONESY]

are you far from that now?

just started 4 week all about balance gotta watch your core, lose it lower back gonna feel it
not far just gotta do it more anything new get the vigorousity goin YESSSSSSSSSS

[brolic]

kewl ganna try these with my once a month leg work out

[DEEPER KEMICAL]

just started 4 week all about balance gotta watch your core, lose it lower back gonna feel it
not far just gotta do it more anything new get the vigorousity goin YESSSSSSSSSS
well thats the beauty of the FS. if you form is shit, you will drop it. not like a back squat, you can squeeze out a rep with terrible form. ya know?

[VIGOROUSJONESY]

well thats the beauty of the FS. if you form is shit, you will drop it. not like a back squat, you can squeeze out a rep with terrible form. ya know?

the weight placement is in front so balance is is different and when your used to doin 1 thing 1 way for so long and u flip it now your not throwin up big weight like nuthin feels like your startin from scratch YESSSSSSSSSS

[GOLDEN]

tried front squat other day i didnt liek how bar felt on my shoulders i gotta get used to it

[johnp]

tried front squat other day i didnt liek how bar felt on my shoulders i gotta get used to it

i felt the same way the first two days i tried it. the third day my coach literlly grabbes my hand and arms and bent them o the bar was literally against my throat....it will fall into place just stick with it. watch some of the videos DK posted also.

[johnp]

cuz it fuckin rules

LOL true story

I am taking this Ju Jitsu class on saturday. i want to learn how to hurt people...

[toprockcantbstoppd]

Pushin' the Front Squat...I like it.

[johnp]

Pushin' the Front Squat...I like it.

Randy...where is sectcrossfit? are you a coach/trainer there? How long you been training crossfit??

[toprockcantbstoppd]

Randy...where is sectcrossfit? are you a coach/trainer there? How long you been training crossfit??

Baltic, CT. Owner/Head Trainer/Custodial Tech/Purchasing Agent/Maintenance. I started CF in Sept. '07, went to the L1 cert. in Oct. '07, affiliated in Nov. '07, and opened the doors in March '08. Best two years of life.

[johnp]

Baltic, CT. Owner/Head Trainer/Custodial Tech/Purchasing Agent/Maintenance. I started CF in Sept. '07, went to the L1 cert. in Oct. '07, affiliated in Nov. '07, and opened the doors in March '08. Best two years of life.

i see i see. yea i am loving it so far..been a great month and a half

[AlterEgo]

Tried front squats this morning. The weight distribution felt awkward. I could only do 135 lbs. for 6 solid reps with the "clean" hold, lost my balance on the 7th rep, after which my wrists were really sore, so I reverted back to regular squats. Having only done 1 set it's hard to judge, but I didn't feel like I was getting as full a leg workout as with regular squats. I felt the front squat more in my quads, which is good, but not as much in my hamstrings (eccentric motion) or glutes (concentric motion) as with normal squats.

N.

[kroms]

135 is still like 150% BW thats pretty good!!

[johnp]

135 is still like 150% BW thats pretty good!!

:lol:lol

[DEEPER KEMICAL]

Front Squats are more quad dominant due to the position of the bar relative to the body and spinal alignment. It doesnt hammer the hamstrings QUITE as hard, but front squats in conjunction with back squats is a SOLID leg regiment.

[AlterEgo]

Front Squats are more quad dominant due to the position of the bar relative to the body and spinal alignment. It doesnt hammer the hamstrings QUITE as hard, but front squats in conjunction with back squats is a SOLID leg regiment.

I may throw a set or two in the beginning of my leg workout. Today it was:

1 Set front squat
3 Sets back squats
3 Sets straight leg deadlifts
3 Sets deadlifts
10 Sets (Arnold Modified 10 reps x 10 sets x 10 second rest intervals) calve raises
3 Sets hamstring curls

All sets are pyramid schemed.

N.

[DEEPER KEMICAL]

if you build up your front squat #'s, your back squat #'s will rise as well.

[VIGOROUSJONESY]

squatted a smart car and a fat irish broad YESSSSSSSSSSSSSSS
YESSSSSSSSSSSSSSSSSSSSSSSSSS

[DEEPER KEMICAL]

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[VIGOROUSJONESY]

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deep in the bucket yessssssssss

[VIGOROUSJONESY]

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[DEEPER KEMICAL]

how come they start so high up with the crease of the leg clearly well above the knee?

crazyyy weight tho

[VIGOROUSJONESY]

how come they start so high up with the crease of the leg clearly well above the knee?

crazyyy weight tho

Dont know Ive never started that low b4 ill have it at elbow height step back go down then back up
starting that low works your explosiveness for power lifters I was told.

[DEEPER KEMICAL]

Dont know Ive never started that low b4 ill have it at elbow height step back go down then back up
starting that low works your explosiveness for power lifters I was told.
true good point. kinda like a rack pull for deadlifts

[VIGOROUSJONESY]

true good point. kinda like a rack pull for deadlifts

theres another concentric squat its in a video i put up in this the other day
u start in the bucket and come up which is exploding out of the bucket kind of

[berlin]

saw this thread last week, so i did these today for the first time ever.... AMAZING.. i usually get pain in my lower back with regular squats, none today... excited to keep working this into leg day!

[DEEPER KEMICAL]

glad to have you aboard

[AlterEgo]

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Is that you?

N.

[DEEPER KEMICAL]

Is that you?

N.
nah.

[Stephie]

whats the difference between doing front squats, vs. the one where you have the bar on your shoulders/back?

:shuffle

[kroms]

http://nightclubcity.com/forum/health-fitness/206933-7-reasons-why-you-should-front-squat.html#post2994365

:suspicion

[Stephie]

sorry...should have read it :shuffle

[Stephie]

wait... one more thing.
my trainer makes me do back squats, but i have a huge problem holding the bar on my back. it slips down. is there anything i can do to fix it? i don't have that shelf muscle to hold it up :booted

does that make sense?

[DEEPER KEMICAL]

wait... one more thing.
my trainer makes me do back squats, but i have a huge problem holding the bar on my back. it slips down. is there anything i can do to fix it? i don't have that shelf muscle to hold it up :booted

does that make sense?
you should be holding the bar with your hands against your trap muscles. squeeze the upper back as well

http://www.chanmatthewchan.com/blog/wp-content/uploads/2009/01/squat-bar-position.jpg

[johnp]

new front sqaut pr - 215

[VIGOROUSJONESY]

WOOOOOOOOOOOOOOOOOO

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[DEEPER KEMICAL]

reminds me of kettlebell squats. that dudes stance is wiiiiiiide

[DEEPER KEMICAL]

http://www.performancemenu.com/wod/images/090705-gFS.jpg

[VIGOROUSJONESY]

reminds me of kettlebell squats. that dudes stance is wiiiiiiide

that looks vigorous but u gotta go wide sometimes narrow sometimes gotta hit those muscles groups. good change cant get off bowl gotta call 911. when i was looking up exercises they mention crossfit and this exercise thought u might have done those I never did but i will YESSSSSSSSSSSSSSSS