Front Squat 101
1. According to the study, Front Squat is about 80-85% of Back Squat.
It means if you can Back Squat 180kg, you can Front Squat 153kg.
2. You cannot cheat on Front Squat.
If your body leans forward, or elbows drop, you're done!
3. The posterior chain is the major muscle group of the Front Squat, especially upper body.
4. Front Squat can process to Olympiclifting - Clean.
5. Elbows must be up and pointing forward.
6. Serratus anterior muscle is one of the vital muscle to support the weight.
7. Never shift your hip back at the beginning of the eccentric phase.
The movement is different from Low-bar Back Squat (Powerlifting style).
8. Chest up is the key during the concentric phase.
9. If you have the wrist injury, you can use the straps to support the bar. But I personally don't prefer to do Crossed arms style.
10. If you have the ankle mobility issue, you can do it with heel elevated Front Squat instead.
Just let me know that Front Squat is an extremely uncomfortable exercise.
Training log on 31.7.2020 Fri
BW: 81kg
A. Front Squat
5 x 2 x 335lb (152.2kg)
B. Push Press
C. Jerk Dips
D. Clean Rack Support
Enjoy the training!
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