Barbell Front Squat - Athlete365.com

[npetroco]

rodillas rodillas

[deewan666]

It's unfortunate that courses like Can-Fit-Pro teach FUTURE TRAINERS completely the wrong form for certain exercises, all in hopes of avoiding future lawsuits. All this "don't bench/squat lower than 90 degrees" nonsense. If that were true, powerlifters would all be in wheelchairs.

[and1rew96]

@philt4141 how come i when i jump, i squat down above 90 degrees ten spring up? obviously low squatting is good for increasing vertical jump.

[yamanmustafa]

0:19 "Step back" as the man walks forwards.....

Elbows not high enough and i'd assume you'd have to have your legs bent to squat

[shiznick2]

great form

[5hruglife]

shallow

[mesticore]

good luck to the guy that is doing it he is doing moe than 90 degree squat knees are probably fucked up by now.

[dan8858]

@mesticore Lmao, good one brah.

[philt4141]

@mesticore Squatting below parallel is completely safe as long as you understand correct form. In fact, many studies show that stopping at or above 90 degrees is actually harder on your knees and leads to future problems because the body is designed to move past 90 degrees in the knee joint (look at babies sitting on their heals) and consistent activation of the fluids in the knee through low squatting can actually cause the knees to actively repair themselves and keep the tendons limber.

[fearme1012]

It took me so long to get used to this lift but instead of doing it how you are I cross my arms into an x so the bar is sitting on my shoulders where it dosent irritate anything plus it allows me to do more weight with out pain in my wrists or anything like that

[sinfuldavy0]

That's makes a whole lot of sense. thanks

[PeachesRed62]

your holding the bar wrong

[doubleg35]

hey lavabug that is the best thing you could do. Keep squatting and adding 5- 10 pounds everytime you get stronger on your regular squats. When you build enough strength you can add both on your workout. I do 5 sets of 5 reps on every workout. 2 being warmups and 3 sets being the 5 rep maximum.

[Lavabug]

@doubleg35

Thanks, I do almost exactly that. 3x5 working sets of back squats, then 2x5 of front squats or leg presses if my back is too tired. I alternate them.

Btw, I'm back squatting 115-120kg now, up from 65kg from when I made my previous post(several months ago). :)

[280strongsick]

no way in hell i could do them this way maybe want to teach the other way also

[thegeno64]

unless your going to use this to help you with other excercises, i wuldn't use that hand placement man

[davegamer1990]

great explanation, i think for more intensity you should clean the bar up when starting. just a suggestion.

[Italy842]

i do not think it is possible for me to be able to do this snatch grip front squat. my forarms press against my biceps making it impossible for my wrists to move toward my shoulders after a certain point. any help?

[agvares]

that's not a snatch grip.

well, your forearm shouldn't push your biceps, just move it a bit further

[Ralphioli]

cross arm grip, look for videos of ronnie coleman doing front squats, thats the grip he uses because his arms are too big like yours

[marxistsoldier]

oly front are best and more safe.

[clarys10]

start by using 2 fingers on each hand to grip the bar. this should help ease the tendons in ur fore arm into the grip. eventually go 3 and then 4 fingers.

[thegeno64]

@Italy842

cross arm man

[Menla1]

nope i have the same problem

[ObamaTheRealLoser]

Still got bruises on my shoulders from the front squats I did a few days ago

[yungdeezy36]

for me there really is no flexibility element.

[wit0005]

I love this exercise but i simply do not have the flexibility to use the grip he is using. I have to cross my arms over the bar and it feels a bit awkward and uncontrolled. Should i keep trying this style of grip?

[Candorhavoc]

I was the same way to begin with, but the weight started to become unstable once I started lifting ~225. Do a search on wrist stretches and flexibility and snatch grip, it takes a few weeks, but eventually you get the hang of it.

[dkor202]

Yes! I worked into it over time and can now point my elbows up in the air. It helps a great deal so keep at it.

[Swordfreak24]

If you want to go farther with weightlifting, you would probably want to start using this grip.

[mma9000]

I just started doing front squats I like them alot, but my form is off. my elbows point down instead of foerward and I cant rest the bar on my shoulders it hits my colar bone any tips or advice?

[Wizard364]

When I do front squats I rest the bar just behind my front deltoids so it stays in place. Yes you need to keep your your elbows up and forward and you need to keep your upper body in a very upright position with your back straight. Otherwise if you bend over at all the bar will fall forward and you'll lose control of it. That upper body upright position is why this exercise is so effective. You totally isolate your quads and completely remove the lower back from the action.

[mma9000]

Did it take you awhile to develope the flexability?

[Wizard364]

For me this exercise is much more about power than flexibility.

[armokid94]

its true, the way you can tell that you're keeping your back straight is simply the fact that the weight isn't falling

[Wizard364]

It's a lot more comfortable if you cross your arms and grab the bar with an overhand grip.

[agvares]

for me it's not

[Wizard364]

Once you start front squatting a hell of a lot of weight it won't be.

[agvares]

lots of guys squat a lot of weight with weightlifting grip, i.e. Koklyaev squats 300+ kilos this way and has no problems with his wrists

[Wizard364]

Yes but Koklyaev is a very exceptional weightlifter. This is a pretty hardcore exercise that most guys don't even do at all. Sure they bullshit about it but that's about it. For the majority of us who actually do this exercise the crossed arms overhand grip method is more comfortable. If you are one of the few who can front squat very heavy with the grip shown in this video then go for it.

[agvares]

lol, i'll try)

i just don't feel that bar is fixed pretty well when use crossed grip, moreover, i wan't to CJ 200 kilos in next 5 years

[Wizard364]

I assume by CJ you mean clean & jerk. If so that is a very lofty goal to clean and jerk 440 lbs within the next five years. I wish you the best of luck in this endeavor.

[agvares]

heh, by the time i do that i'll weigh about 120-130 kilos, so that's not much at all

[olympicfitness]

You're blind... eyes closed!

[olympicfitness]

I can promise you he does not. What do you call parallel ? the difinition of a 'full' squat is "the crease of the hip below the centre of the knee joint." If you come and do the UKSCA or the NSCA assessments with that you will get a 'referral'.

[haimaidutenpulamea]

If u dont have good shoulders dont use this exercise, u will destroy them with this exercise, maybe after years when your shoulders are strong but definitly not when u are in novice on BB.

[eastsidemagsTHBS]

what the hell are you talking about?

[jonnosferatu]

No, you won't. If you use the crossover grip then yes, you're up for glenohumeral separation, but with the external rotation seen with the Olympic grip, the anterior deltoid cushions the bar (with no consequence to its own structure beyond mild bruising) and thereby removes virtually all danger to the shoulders.

If you have a lack of flexibility preventing you from keeping the chest up, you can put some serious strain on your wrists, but that's basically it.

[haimaidutenpulamea]

Ok man I got it, thats for explianations.

[jonnosferatu]

Welcome.

Note that Zerchers will put the bar further forward and force you to sit back a bit more, but they're a decent sub until you can front squat properly. Make sure you're stretching your hamstrings and the fronts of your forearms.

[seannnn2006]

is it normal for ur rotator cuff to hurt while doing a front squat?

[olympicfitness]

No, in a word. do some stretching exercises with the bar racked to get into the position easier. These pro's have some seriously flexible joints. Hence the low-ness of their squats unlike the fella in the video... ASS TO GRASS. lol

[sb413197]

The bar should be resting entirely on your torso, your shoulders shouldn't be doing anything. A good practice is to place the bar way back close to the throught, and extend your arms straight out like a zombie, not even touching the bar. Squatting "no hands" like this will train you to use proper form. Put your fingertips on the bar later to balance it but you shouldn't be applying much force to keep it on your torso.

[alb3586]

bulging disc here; would you recommend front squats over back squats.thinking it would place less stress on the lower back?

[azsianwun]

mix it up man

[Honken]

If back injury is the problem, front squats are prefered. Less spinal compression and you're more upright compared to back squats (especially if you do low bar).

[Lavabug]

I've been doing regular freeweight squats for a few weeks now(about 8) and am squatting 65kg at 85kg bodyweight. Should I start trying front squats now or wait til I can do a lot more weight on my plain old squats? Can you do both front and normal squats in the same workout?

[athlete365]

As long as your technique is sound you can do front squats. And they can be incorporated in the same workout as regular back squats.

[doubleg35]

@Lavabug hey man, thats great, keep it up...you can do both man, I am doing the same thing....just free weights....you will get very strong. I am currently doing the 5x5 program by reg park and its the best. If you have build the endurance and the strength already, start throwing 2-3 sets of front squats after your regular squat and start from there...good luck.

[sinfuldavy0]

Can anyone explain the main difference and benefits of the front squat versus the back squat?

[athlete365]

I like the front squat more because it forces your upper body to remain more upright. Often when people do the back squat they bend too far forward. Also refer to my other vid how to do a front squat. There is more detail.

[fearme1012]

@athlete365 yeah thats my problem

[jecnunez]

A front squat will place most of the stress on your quadriceps and your abdominal muscles, while a back squat is much more of a posterior chain (hamstrings, glutes and spinal erectors) exercise. You can do both on a leg workout since they will place the focus on different muscle groups.

[BigJBeast]

@sinfuldavy0 honestly when i do front squats i feel the workout more in my quad muscles but when i do back squats i feel it more in the back of my thighs

[MrZenic]

@sinfuldavy0 I used to do only do back squats. Due to hyperextending my back, it cause the weight to rest on my lower back causing pain. I just tried out front squats yesterday and I didnt feel any stress. This may be because the weight now is at the front, so theres no tendency for my back to round inwards too much.

[aircooledTOM]

The narrator says "step back" as the guy in the video takes the weight out of the rack by stepping forward...

NEVER STEP FORWARD OUT OF A THE RACK. This is very dangerous. Always approach the weight in such a way that you will step backward out of the rack.

my 2 cents.

[worshipme213]

Strong Rippetoes quote.

[NicoHardyboy]

I also prefer to step backwards out of the rack. As most others. Simply because it feels most comfortable.. But I'm having trouble seeing how stepping forward of the rack can be dangerous in any way. I've seen people doing this most of my training "life" without any accidents og near-accidents happening.. :)

[IndependentALEX]

NicoHardyboy , after stepping forward and doing ur squats, when you are finished you'll have to step backwards in order to put bar on the rack , and that can be really dangerous espesially if ur squated properly and ur legs are burning and very tired

keep pumping ;-)

[VegetoStevieD]

I actually prefer front squats over back squats for some reason. I mean, they both have their place, but I can't help but have favorite exercises, and least favorite. ...and I love front squats.

[vincent21212]

I do these, but I cross my arms to where my palms are facing down holding the bar and my left hand is at my right shoulder, and my right hand at left shoulder. my elbows end up at a couple of inches above shoulder level. I get up to 315 doing them. Am I being risky doing this? It feels completely managable.

I also notice that doing front squats doesnt require a belt for me. Thats why I perfer them to regualr squats. I'm very tall (6'8")

[Xabrophazon]

Although I don't use as much weight as you do, I also prefer to cross my arms like you do, and I have yet to see anyone that says doing so is dangerous in any way.

In my experience though, belts aren't really good for any squat or deadlift since it just encourages your body to build muscle out of proportion, and a lot of trainers (Alwyn Cosgrove and Lou Schuyler to name two I'm sure of) agree.

[IrishPiperMan]

I don't know if it's particularly dangerous, but I think the major issue people have with it is that holding the bar that way doesn't carry over to other Olympic lifts like holding the bar in the clean position does.

Anyone feel free to correct me if I am incorrect in thinking this...

[ShannonVenasse]

Using the Olympic weightlifting techniques is better because you can just clean the bar off the floor and then do the front squats. It also will help you if you ever decide to get into doing the clean&jerk exercise.

[mynameiscollier]

Same here, its really uncomfortable for me to hold the buy like the guy in the video does(no wrist flexibility at all). But I cross my arms and it works fine for me.

[grambo22]

It's not so much to do with wrist flexibility (although that does count) as shoulder/tricep flexibility. Try taking a wider grip than you think you need, pointing elbows out (but still focus on elbows up). The advantage of the clean grip instead of cross is the bar will likely be closer to mid-foot (on front delts) and you will be able to front squat more, plus thinking above driving your elbows up leads to more power/better position out of the bottom. .

[justin70bucket]

i have been wanting to try these but something about them scares the shit out of me lmao, like i have no problem doing the back squats, power cleaning or any of that stuff but this one is intimidating

[athlete365]

just start light and work in a power rack. So if you crash and burn you won't get hurt.

[Kelol100]

@justin70bucket Front squats are safer than back squats, since if you cant squat a back squat without spotter you are fucked. You can always drop the bar on front squat.

[fakenphoney]

he looks like a robot

[athlete365]

I look like a robot! haha. just focused man...really focused..

[smasher285]

To avoid wrist problems I guess one could lighten the weight and try holding the bar on their upper chest. You'd have to hold the bar on your chest with your palms facing down.

[ArentWeSpecial]

Oh dear. I see a very serious problem here right out of the gate. Please, please, never unrack the bar by stepping forwards. You should always step BACK away from the rack when the bar is coming out, and FORWARD to put the bar back into the rack. When you're fatigued and trying to walk the bar into a rack that's behind you, you're asking for trouble.

[PsiFiSRT4]

God I hate when people place their hands like that... its so bad for your wrists... personally I cross my arms and stick out my elbows...

[OnrushSF]

So basically you're saying that they're doing it wrong and you feel they're stupid for doing it? Think about olympic lifting, that grip is necessary for both power cleans and clean and jerk. Basically, you're more man for doing it this way, and those people probably look at you think "God I hate when people bullshit the form and cross their arms".

[sr19]

well ill be damned, lets go tell every olympic lifter in the world that theyre training wrong...dickhead.

[mac2k2020]

that's how you are supposed to doing it , only those usually body builders with no flexibility or no interest in becoming flexible use the cross grip..

od it properly and in a few weeks of trying it will become natural

It is one of the basic grip of weightlifting, works for snatches, powercleans and all others olympic lifts

[smasher285]

doing this is always cranks my wrists up. there's no way to prevent the pain huh?

[athlete365]

that is the problem most folks have with this exercise. Work on your wrist and elbow flexibility. If it never gets better then move to sandbag squats or stick with back squats and deadlifts.

[venusvelasco]

I'd like to agree, I partially do - my left wrist is better than my right because I broke the carpals on my right hand and they've now fused together.

Now, trying to do power cleans, snatches, and the front squat is really painful!

I hope someone can suggest a fix.

[pansolo80]

what the hell do you mean "proper back position"?

[athlete365]

good point. I know, proper back position does not mean anything if someone does not know what proper back position is in the first place.

I mean to shift the hips back when lowering the bar, keep the upper body straight, and maintain the natural curve in the spine. Also, keep the abs tight throughout the entire lift.

Hope that helps.

[desembodic]

good form, could go lower but this is good form for higher rep sets.  Depth is what will make your legs grow, ass should hit calves, its autonomically correct for the body-parallel adds more stress on joints and back-

[monkey3722866]

squats are 1 workout

[animeflip]

Does this workout develop abs?

[TYKKETYKKE]

.. yes :D

[chitownp1noy]

naw it works out ur quads.

[aceatbass13]

yes. squats are arguably the best workout one could do. Deadlift is another crucial workout.

[ORTprod]

if you want to work your abs even more, but you still want to squat, try kettlebell front squats

[webbyman]

I've just started front squatting and I must say I'm struggling keeping the bar in place with just 5kg plates on either side LOL

On one set the bar just rolled down to the inside of my elbows.

I'm slowly getting there though.. I think once I've got my form nailed I'm going to love them

[vansavage08]

man i hate this kinda squat. but i do mine a little different. i do it cross armed. which way would be easier on me??

[Frescomannen]

I don't think there's any major difference exept the arm-placement. I think the cross-armed version is a great alternative if you're having trouble bending your arms this way. In the end: do the one you feel comfortable with.

[vansavage08]

thanks for the advice!!

[Traps59]

If you plan on doing clean and jerks in the future then you should use the clean hold but it requires more wrist flexibility. Crossarm variation is fine if you have no intentions of doing cleans.

[HITpadawan]

I find cross armed is a little easier because the clean grip used in this video can be very painful and tricky to get right - but this clean grip has more functional carry over into other exercises like the overhead press

[stillfree101]

US 3 FINGERS INSTEAD OF 2

IT HELPS I KNOW

[jonnosferatu]

Cross-armed generally reduces the weight you can do and increases the risk of separation at the gleno-humeral joint. If you lack the flexibility to do it with the olympic grip, you're probably better off finding the pad/tampon/whatever you want to call it (not to be used for anything else) and doing Zerchers (pad shields your elbows). Stretch outside of the gym and practice Olympic form until you can get it right, then switch back to Front Squats.

[haimaidutenpulamea]

Ya man thats my problem, I cant use olympic grip, when I try it for first time Front Squat I use it bodybuilding grip with elbows in front.

[marxistsoldier]

is this not bad for the wrists?

[jonnosferatu]

Not if you do it correctly. You have to have decent hamstring flexibility and force yourself to keep your elbows up, but if you do that, you won't need more than two or three fingertips per hand on the bar.

[LeanCuts]

yeah i totalled mine today

[marxistsoldier]

totalled?

i tried hack squats today, they suck.

[LeanCuts]

i was talking about my wrists, i didnt do them right... yeah theyre not the best

[marxistsoldier]

i love the back squat but u gota do a variety of squats to stop adaption :(

i found hack squats so awkward

[LeanCuts]

same, leg presses are my favorite tho

[marxistsoldier]

ye i'd like to be able to do leg presses but i workout in my garage

[agvares]

nope

[strengthcoach6]

Great squat, front squats are great for learning the progressions of the clean, they also encorperate a lot of upper and lower back strength which makes ideal for any type of athlete. Great video

[athlete365]

thanks. the elbows are tough to keep high but the more you do it the more flexible they will become.

[ironlifter450]

i sure hope so

[ironlifter450]

great video! I'm just now beginning to do the exercise. I totally forgot about the elbows last night!

[garrickdaft]

thanks

[esters45]

that looks hard. I'm use to doing it "the behind the neck way" I'll try this one.

[chrismully]

front squats concentrate more on the quads as opposed to the conventional squat which includes your hamstrings and glutes on the eccentric phase. Because the bar is in front of your transverse plane (imagine a straight cutting you in half, left to right) the effort is placed onto the fron of your legs more. Hope I didn't science you to death.

[athlete365]

thanks for the explanation.

[juicejitsu]

i kinda feel funny replying to a 5 month old topic but your explanation doesnt seem right (Because the bar is in front of your transverse plane (imagine a straight cutting you in half, left to right) isnt the transverse plane cutting your body into upper and lower thats why its also called the horizontal plane. just because the the bar is placed in front does not chage the joint action which is in the saggital plane

[miken5254]

cool

[F3nix35]

what do you mean in the back part.

A proper arch?

I thought that it was supposed to be as straight as possible by basically pushing your ass out backwards.

Please elaborate on this as i'de really like to give front squats a go!

Thanks

[athlete365]

Thanks for the comment. How you explained it is what I mean. Your back is straight and you stick your ass out as you lower yourself. I guess I have to be more specific when explaining "a proper arch".

[F3nix35]

Thanks on the info. I'll give them a whirl at the gym tommorow :D

[jumba146]

Correct technique, man. Regards from India.

[tomp2400]

that was really useful! thanks!