How to Do a Proper Front Squat
Hi everyone. My name is Aaron Lipsey. I'm a squat specialist and today I'm going to cover the front squat.
There's really only one way to do a front squat and that's Olympic style. People out there in the world of fitness are doing different kinds of front squats, which don't really make any sense due to the fact that the barbell is nowhere near the heels, which generate the power to drive you back up.
So alignment's key, as you've seen in my other videos, so when we touch on this squat here, I'm going to show you the only way to do it.
The back squat has various ways to do it. The front squat actually only has one, and I'm going to overview as to how that works right now.
So let's get right to it.
You've got your barbell. Don't worry about the elbow stuff that I'm showing you today. I'm not going to teach you that. This is just going to be a torso position and the style of squat in which you descend.
So I'm going to grab this bar and bring it back to the box. I'm going to do an Olympic style front squat. Stand back up and then I'll show you the other versions of the squats people do in the main fitness world that isn't a squat, that's quite detrimental to your body.
And of course the person isn't skilled enough to execute the full Olympic squat, so they'll modify it in that way. Or perhaps they've been taught that, which is unfortunate, so hopefully they can catch this video and then correct their flaws.
So you grab your bar. You back up to your box. Set yourself up. Make sure your bar is set and even. And all you do is just sit back.
So you'll notice the barbell on my heels and I press up.
So sit back, press up.
So the front squat that's common out in the real world is sort of a variation of that where you might have a bit of a bar movement forward here. People still do a front squat like that. Right? It's not quite on my heels but it's a bit forward right there.
And then of course there's this different version, and I'm not sure how it came about, but it looks like this. It's like a power squat but with the barbell in front of you. And that squat isn't really much of a squat because it's your back taking most of the load.
The barbell always stays on the heels as your heels dig into the floor to generate power. The best squatters in the world do this. The rest in the real world are unfamiliar with it or don't have the flexibility or the range of motion to actually execute that squat.
So there you have it. That's the front squat. Be sure to practice it.
If the box you go to is too low and your bar is moving forward, your calves are pulling, you're getting a pull in your hips somewhere, then raise your box, start a bit higher and work your way down.
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If you do this squat wrong, you're looking into the halls of bad knees and a damaged back!
There are 4 laws of squats and if you abide by all of them, you are doing a squat like those at the world level.
Most don't follow all laws, if any and kill their bodies when doing squats.
Watch how the front squat is done properly and then go hit the gym and practice!