Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
We are in the process of updating our exercise library. Please excuse missing videos and images for now.

Front Squat

The front squat is a basic strength exercise in weightlifting, and one of the most commonly used exercises other than the competition lifts.
 
 
Execution
 
Place the barbell in the clean rack position. Place your feet between hip and shoulder width with the toes turned out so that at full depth each thigh and the corresponding foot are in line with each other. Set your back in a complete arch, take in a large breath, and lock it in, forcefully tightening all trunk musculature. Bend at the knees and hips simultaneously to move down as directly as possible into the bottom of the squat with an upright posture, maintaining tension on the legs throughout the movement. Full depth is achieved when the knees are closed as much as possible without losing the arch in the back (if you cannot sit into a full depth squat, you need to work on mobility). Upon reaching the bottom position, immediately transition and stand as aggressively as possible, again with the knees and hips together to maintain your upright posture—try to lead the movement with your head and shoulders. Use the elasticity of the bounce in the bottom of the squat to help transition and drive back up as quickly as possible.
 
For a lot more information on the execution of the front squat, and squat in general, see the following articles:
 
 
 
Purpose
 
The front squat is a leg strength building exercise very specific to the clean, but also will help the jerk by emphasizing quad strength, and improve the ability of lifters to pull from the floor with upright posture. It is also an effective trunk and back (particularly mid and upper back) strengthening exercise. It is usually used in combination with the back squat for weightlifting.
 
 
Programming
 
There are a huge number of possibilities when it comes to programming the front squat. Most commonly weightlifters will use sets of 1-5 reps, but more often 1-3 reps. Weights can be very heavy to maximal for strength development, or more moderate for training speed, timing and position for the clean.
 
 
Variations
 
The front squat can be performed as a pause squat, with prescribed tempos (usually slow eccentric movement), and as a 1¼ squat.
 
 
See Also
 
Print Friendly and PDF


DVDs, weightlifting, fitness, nutrition, strength, conditioning

The Kono Project DVD - Women
The Kono Project DVD - Women
American Weightlifting: The Documentary DVD
American Weightlifting: The Documentary DVD
Olympic Weightlifting Seminar DVD - Greg Everett
Olympic Weightlifting Seminar DVD - Greg Everett
The Kono Project DVD - Men
The Kono Project DVD - Men
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


Search Exercise Demos

Exercise Categories

Snatch Exercises
Clean Exercises
Jerk Exercises
General Weightlifting Exercises
Ab & Back Exercises
Miscellaneous Exercises
Olympic Weightlifting Terminology




Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting For Sports Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator