It’s impressive how much of a difference can be made in your body when you move the bar a mere 6″. The back squat is pivotal to strength and power, which makes the front squat just as essential for quad growth and explosiveness. Most people think they can jump right into the front squat if they have a decent back, but it isn’t quite the deal. Here are 3 tips to help you nail the front squat.
For all squats, ankle and hip mobility and flexibility is pivotal. When you’re not as flexible as you need to be, you won’t be able to get as low in a front squat as necessary, and will more than likely maintain a forward leaning posture throughout the move. Additionally, you’ll find yourself adding that beautiful little butt wink at the bottom. Because the floor needs some flirting too. Improve your flexibility with these types of moves:
Wrist and Forearm Positioning
If you know anything already, you’re aware of the two main wrist positions for front squats: hands on the bar and wrists curled under or arms crossed and hands on shoulders (both seen below). This is about your wrist flexibility and strength. It also depends on your ability to keep your forearms up and parallel to the ground. Keeping your forearms up helps you stay in the proper posture, and maintaining the position of the bar. Some aren’t able to increase their weight and keep flexibility in their wrists, so they divert to the cross arm position. Choose one and practice a lot at a low weight. Unless you’re competing, you don’t necessarily need to ditch the cross arm, but increasing your wrist flexibility and strength will help the majority of your lifting.
The front squat is different from the back in terms of the unarguable depth. This is the move that you should be getting thighs to calfs deep in, and this is accomplished after ensuring you have proper flexibility. With the back squat, people debate what is necessary versus what is safe. With the bar positioned across the front of your shoulders and above your clavicle, you’re in a better position to maintain a straight up-and-down posture as your drop lower in your squat. Not getting low enough will keep you from lifting heavy and will put stress on your knees.