Front Squat

The Setup, Execution, Points of Performance, and Corrections carry over exactly from the Air Squat. We now add to those a load in the FRONT RACK POSITION.

Teaching the Movement
SETUP: • Stance = shoulder Width • Full extension at hips and knees • Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip. • Elbows high, upper arm parallel to the ground.

EXECUTION: • Weight on heels • Lumbar curve maintained • Chest up • Elbows high; arms stay parallel to the ground throughout the whole movement • Butt travels back and down • Bottom of squat is below parallel (hip crease is below the top of the kneecap) • Knees track parallel to feet • Return to full extension at the hips and knees to complete the move • Head position is neutral

Seeing the Movement
PRIMARY POINTS OF PERFORMANCE: • Bar racked properly: elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip grip • Elbows high throughout the movement

Correcting the Movement
ALL FAULTS AND FIXES FROM THE AIR SQUAT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING: FAULT – BAR NOT IN CONTACT WITH THE TORSO OR HOLDING BAR OUT IN FRONT. • Fix – Cue “Elbows high and allow bar to roll back onto fingertips.” FAULT – ELBOWS DROP AND CHEST COMES FORWARD. • Fix – Cue “Elbows UP UP UP! And big chest.” • Fix – Tactile Cue – Place a hand or arm under the