Barbell Front Squat

Barbell Front Squat Basics

Primary muscles worked: Quads

Synergist Muscles: Glutes

Mechanics: Compound

Equipment: Barbell

How To Perform The Barbell Front Squat

The front squat incorporates two difficult techniques together to create an excellent lift for development of the quads. To better understand the front squat lets look at two important positions.

Bar Position

• There are two different ways that the bar can safely be held for proper execution of the front squat.

Position 1

• This bar position has the bar trapped under your hands while the bar rests on your deltoids and in the clavicular grove that is created from the position of your arms.
• To get in to this position, walk up to the barbell and squat just a bit so that the bar is directly against uppermost part of your chest, just below your neck.
• Take your right hand and touch your left shoulder pressing your hand down on to the barbell.
• Next, take your left hand and touch your right shoulder pressing your hands down on to the barbell.
• After your hands have been placed, bring your upper arms up so that they are parallel to the floor.
• You may now safely unrack the weight for the lift.
  

Position 2

• This is an alternate hand and arm position that some individuals may prefer when performing the barbell front squat.
• Walk up to the barbell and squat just a bit so that the bar is directly against the uppermost part of your chest, just below your neck.
• Take your right arm and bend it so that your upper arm is parallel to the floor.
• By bringing your upper arm parallel to the floor, the palms of your hands should be facing the ceiling.
• Place this hand under the barbell.
• Bring your left arm and hand in to the same position.
• Now that both palms are under the barbell, grip the barbell.
• It is very important for you to make sure that your upper arms stay parallel to the floor throughout the duration of the lift.

Front Squat

• After getting your hands positioned, you may now safely unrack the weight.
• Now that the weight has been safely unracked and the barbell correctly positioned, you may begin the squat.
• Adjust your feet to a shoulder width or a little bit wider than shoulder width stance.
• Then, bend your hips and knees, lowering your butt until your upper thigh is parallel to the floor.
• As you descend, it is important for your knees to stay behind your toes.
• When your upper thighs are parallel to the floor, you will push through your feet, utilizing strength primarily from your quads.
• Continue pushing until you reach the full standing position.
• Once you have reached the standing position, he or she may begin another rep.

Barbell Front Squat Tips

• Do not allow your back to curve when performing this exercise. You back should remain flat at all times.
• The angle that you bend at the waist during the lift should mimic the angle formed at your shins.

Barbell Front Squat and Sports Application

The barbell front squat most resembles the jumping movement that is found in many sports. The barbell front squat will help develop the whole main of muscles involved in leaping so athletes should take note of this lift in particular. Overall, the barbell front squat does an excellent job of targeting the quads which results in stronger and more powerful leg muscles.