Exercise Facts
| Movement Pattern | Squat |
|---|---|
| Muscle Group | Core, Glutes, Quads, Upper Back |
| Equipment | Barbell, Rack, Weight Plates |
| Environment | Gym |
| Skill Level | Advanced, Intermediate |
| Series | Barbell Series |
Overview
The Barbell Front Squat shifts the load to the front rack, demanding a tall torso, high elbows, and braced core. Unmatched for quad development and clean/jerk transfer, it challenges trunk stiffness while allowing powerful, knee-dominant squatting. Rack the bar on shoulders with relaxed open hands, elbows high; inhale and brace; sit between hips keeping mid-foot pressure; drive up maintaining torso angle. Typical errors: dropping elbows, collapsing chest, heels lifting. Cue “elbows to the wall,” “knees track,” “big brace.” Program 5×3–5 for strength, 3×8–10 for volume, or tempo (3–1–X–1) for position mastery.
Setup (Steps)
Bar at rack height; step in; rack on delts; elbows high; feet shoulder-width.
Execution (Steps)
Brace; descend between hips; keep mid-foot pressure; stand tall without dropping elbows.
Coaching Cues
“Elbows high.” “Chest tall.” “Knees track. Mid-foot.”
Common Faults & Fixes
Elbows drop → lighter load/front-rack mobility. Heels rise → widen stance/ankle dorsiflexion drills.
Programming Ideas
5×5 strength; 3×10 volume; tempo 4×5 (3–1–X–1).
Variations
Pause front squat; zombie front squat; kettlebell double-rack squat.
Regressions
Goblet squat; safety-bar front squat.
Standards & Competition Notes
Hip crease below knee; elbows above bar; full lockout at top.
Safety Notes
Hip crease below knee; elbows above bar; full lockout at top.
