FRONT SQUAT

Barbell racked on the front deltoids. Demands greater core and upper back engagement than the back squat.

MOVEMENT GUIDE

HOW TO PERFORM

1. 1

   Set the barbell in the front rack position — resting on the front deltoids, elbows high.

2. 2

   Feet shoulder-width apart, toes turned out slightly.

3. 3

   Brace the core and descend, keeping the torso upright.

4. 4

   Elbows must stay high throughout — dropping elbows causes the bar to roll forward.

5. 5

   Reach full depth — hip crease below the top of the knee.

6. 6

   Drive through the floor to stand. Maintain upright torso throughout.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Elbows dropping — the most common error, causes bar to roll forward.

• Excessive forward lean — the front squat demands a more upright torso than the back squat.

• Wrist pain — use a clean grip or cross-arm grip if wrist mobility is limited.

• Partial depth — the standard applies equally to all squat variations.

SCALING / SUBSTITUTIONS

• Goblet squat to build the upright torso pattern.

• Reduce load significantly — the front squat is technically demanding.

• Cross-arm grip if clean grip wrist mobility is not yet available.

300WOD APPLICATION

EXERCISE INTELLIGENCE

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