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Front Squat

Front Squat. Steps for a Successful Lift. Bar Set Up. Align body in the center of the bar Place pointer and middle finger outside the deltoids and form your frame for the bar Bar will rest across the anterior deltoid and clavicle and be pressed against the neck

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Front Squat

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  1. Front Squat Steps for a Successful Lift

  2. Bar Set Up • Align body in the center of the bar • Place pointer and middle finger outside the deltoids and form your frame for the bar • Bar will rest across the anterior deltoid and clavicle and be pressed against the neck • Elbows must remain high throughout the lift • Fingers can also be removed from the bar and extend with the arms. Arms must remain high

  3. Lower Body Set Up • Walk the bar out so that you are away from any racking • Place feet shoulder width to slightly wider apart with the toes bowlegged and point at 11 and 1 • Retract scapula, stick your chest out, and keep your head up

  4. Eccentric Phase • Bend the knees slightly so they are on top of the toes • At this point, push the knees and hips back • The knees will end up above the arch of the foot while the buttocks continues to lower • Continue down until the femur is parallel with the floor

  5. Base • Weight will be in the heels so the posterior muscles are able support the body's weight • The torso will be in the same position as it was in the set up

  6. Concentric Phase • Push thought the heels to return to an upright position (Weight should never be on the toes) • The knees and hips should elevate at the same time to maintain proper body position and ensure the proper muscles are supporting the load

  7. Spotting • The spotter will stand behind the lifter • The spotters feet should be wider than the lifters • The spotter will travel down with the lifter as they progress thought the entire lift • The arms of the spotter will be under the lifters arm pits and able to reach through to the anterior deltoids

  8. Spotting • If the lifter ceases to move the load or starts to fail, the spotter will ensure the lifter maintains proper body position by supporting their torso • After the last repetition of a set make sure the lifter properly racks the weight and is safe to step out from under the bar

  9. Breathing Pattern • Inhale a large breath just before the start of the eccentric phase • Maintain that breath for the duration of the exercise • Exhale at the at the top of the concentric phase when the body is erect • Hyperventilate to regain oxygen and perform another repetition

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