Front SquatsHow to Place & Hold the Bar
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Then once you are in the upright position begin your front squat. Stand tall in front of a barbell with your feet hip-distance apart. Lower your body into a squat position and grip the bar so that your palms are facing your legs. Hands should be outside of.Here’s how to barbell front squat with proper form: Start with the barbell resting on your shoulders, under your chin, secured in place with your hands (you can use a clean grip or cross-armed grip).
Place your feet shoulder-width apart, with your toes angled outwards slightly.Front Squat Form: How to do It Properly. For safety purposes, set the barbell on a squat rack that matches your height. You can hold the barbell using either the clean grip in which you touch the bar with the fingers or the crossed-arm grip to keep the bar in position.Set up like for a regular barbell back squat, but have the bar a little lower.
Hold the bar across the front of your chest (either use a crossed-arm or a clean grip). Squat down and stand back up again, keeping your chest high and elbows up.6 Squat Variations to Use When You Can’t Back Squat Below are six (6) squat variations that can be used to increase muscle hypertrophy, strengt.
Load a barbell onto your front side, resting it on the front of your shoulders, crossing your arms, and gripping the bar. Do a wall squat, 7 Benefits of Doing Squats and Variations to Try.Variations of the squat can include weights, like barbells or dumbbells, resistance bands, or yoga balls. To do a basic squat: Start with your feet slightly wider than hip-width apart. Keep your.
This traditional Front Squat grip is also used in Olympic lifts such as the Clean. The barbell rests across your shoulders, and your elbows are forward with your fingertips under the bar. The.Benefits of Squats with Narrow Stance.
Squat is a basic exercise for women. Everyone should include this exercise in their workout routines. They not only strengthen our legs and tighten the glutes but also make the quality of life better.One Leg Barbell Squat: Involves placing the barbell on the base of the neck with one foot resting on the bench and the other foot positioned in front of you. Overhead Barbell Squat: Is done by holding the barbell over your head with an overhand grip and the hands spaced twice as wide as your shoulder width.
This squat variation is essentially a safety-bar squat with your hands holding onto a barbell placed in front of you, or on specialized handles. Placing your hands on the rack is also an option. I recommend holding the bar instead or the rack.Start with a loaded barbell; 65 to 75 pounds is a great starting point. Beginners should start with just the barbell, gradually adding weight as they become familiar with the movement.
Position.The front squat involves holding a barbell on the front of your shoulders. This variation is especially popular with athletes as it has an excellent crossover to running and jumping.
Front squats require a decent amount of upper body flexibility as you have to keep your upper arms straight out in front and parallel to the floor.Front Squat Variations. These variations of the front squat are intended to work different subgroups of your muscles or work the same muscles in a slightly different way.
There are many variations for the front squat, by just altering your grip, barbell placement or the equipment. Barbell Front Squat Grip Variations.The squat is considered one of the ultimate exercises for a lot of good reasons and in this video, the QUAD QUEEN Ashley Castleberry shows you 15 MUST DO Squat Variation Lower Body Exercises.
List of related literature:
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from Natural Bodybuilding |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from NSCA’s Guide to Program Design |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from The Art of Scrum: How Scrum Masters Bind Dev Teams and Unleash Agility |
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| from Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book |
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| from Arnold |
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| from NSCA’s Guide to Tests and Assessments |
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| from Science and Practice of Strength Training |
203 comments
i use a low bench as in the vid.So much safer as i touch the bench going down,and can just rest it down on last rep.That was a good tip.
If your grip isn’t strong enough use the straps. Then when you’re done the sets go work on your grip because your forearms are already warmed up.
Ive noticed a lot of the times it’s not wrist mobility it’s Thoracic Extension weakness that hinders a proper front rack position
Been doing it a while now.And found unlike barbell stnd squats I don’t need a weight belt.plus can go lower safer.Great intro.
Tried this workout a few days ago, and I absolutely love it! I feel like it’s working more of my body in the right kind of way! New favorite!
Jack! Any chance you could do a video on sore wrists after arm curls, or mobility exercise for wrists/hands. Cheers mate!
Great How to video. I just started working out few weeks ago and Im following your techniques for proper form. but my gym doesnt have a barbell rack to safely get the barbel on, instead they have a smith machine. for now i can bring the bar up myself (since Im starting with very light weight to learn the forms first) but Im finding it more difficult as im adding weight for front and back squat and overhead press. It would be great if you make a video on how to use smith machine for squats and other workouts and maybe a comparison on free weights vs machine.
So a ton of guys I lift with can’t get their elbows pulled forward in a front squat and in a normal squat their elbows are driving back causing excess weight on the upper spine. How can we train not just wrist flexibility but chest? Both men have a high kyphosis in upper thoracic spine. Thanks!
Having to hold the bar in the fingers is actually a sign of poor wrist mobility. You should work to get the bar into your palms (full grip) as this will allow you to have more control over the weights, especially when they get heavy:)
Hey Jeff i dont have access to barbells but what do you think about dumbbell single leg squat to build quads?
I need to work on my wrist/elbow mobility… I want to do front squats but my elbow forms sucks ass
Thank you so much. I had been so uncomfortable for years, and had stayed away from front squats as a result. I’m very excited to incorporate front squats back into my training.
Is this good for working abs??? And strengthing core and balance??
Good stuff bro. Coming off a meniscus tear I’ve had to make some adjustments including adding a front squat. Keep up the good, both here and on IG!
Hi, Jeff. Don’t know if you’ll be reading this, also i know this is an old vid, but i was wondering if this squat variation puts less strain on the wrist, specifically along the back of the hand since i’ve been experiencing mild pain whenever i extend my wrist (left wirst); like when doing push ups and the conventional squat.
This is mad helpful, let me see if you have anything about calf mass
I do love your videos. They are super helpful and inspiring to change my workouts. How did you get the confidence to workout in tights like that though?
Good video..have been training for years and can squat 180ks easily but suck big time at front squats. After watching this, going to try that Olympic grip! Thanks
But the real question is are they actually safer for your lower back???
Front squatting weightlifting style uses a full grip, crossfitters use 2 fingers, and also front squatting for more than 5 reps is a killer, I wouldn’t recommend it unless you’ve been lifting for a while
I can feel my leg muscles tearing and days of being bed ridden after 1 day of doing this just by watching this video.
Why is this the only front squat video from Athlean X? Is It not a good exercise?
Amap with front taxes the respiratory system bad learned that the hard way before watching this.
short video finally!
essential, zero blablabla and complete, well done…
For some gosh darn reason. That focus required to keep your elbows up makes front squats 10x more tiring
I got comfortable in the front rack position by doing heavy static holds in a power rack. When I say heavy, I’m talking about about 315 and above. When you get comfortable holding that much weight in the front rack position, actually squatting with 225 gets easier. I’m not a giant guy…175lb.
so nice to see a gay man who is into fitness to a good standard!! You are so cute, but camp as hell sweety xxxx shame, as i’d snap you up if you were straight xxx
Wouldnt the olympic grip cause some wrist problems in the future because of the unnatural stretch of use?
How would you incorporate front squat and back squat both into your workout? Cycling the exercises every few weeks?
Front rack or clean method inability has nothing to do with the wrists, it’s poor thoracic mobility.
Hey can you guys help me out, im looking for a good program so i can set my foundation. Any suggestions will help!
Excellent video, very descriptive, I just don’t like your recommendation of using only 2 or 3 fingers, I never met any real Olympic lifter that uses that grip, because can not be transferred to the Squat Clean receiving position.
The sooner the Athlete practices the full handgrip in the front squat, the best for the real transfer of that mobility for the Clean.
HELP! My heels keep coming off the ground as I squat! Any Ideas? Should I put a 2×4 under my heels?
This tutorial covers everything concerning front squats, most people have already done squats before they attempt front squats as a progression. Breathing correctly is the same as back squats so that’s why he doesn’t mention it but otherwise everything you need to know about front squats is here. Excellent tutorial. This guy is awesome.
Can you do a video on how to avoid pain on your clavicle/collar bone while doing front squats with heavy weights?
I started doing front squats this week and find I can get in position for the Olympic grip and the range of motion feels about right. My problem is that the bar rests on my collar bone and it hurts a lot. I had to rest a cloth barrier on my neck to work through the pain as i brought the weight up closer to where it needed to be to tax the muscles accordingly. I asked some friends and they said, “get a beefier chest or front delts”. I could see that helping, but since I am positioning my shoulders back and chest up as well as trying to get my bar into my neck, I don’t see how that would help much. Any tips/thoughts?
Scary exercise…you don’t be in this critical movement when shitty people around you…
U got this shit down to a Science fam good way of explaining it i do a lot of single dumbbells front squats just to try it and have been doing them every since November of last year hate that my recreation center only has 75lb dumbbells but eye will good up in reps tho thanks for the insight ������
Only recently discovered Jeffs channel and he is fast becoming the final word on sound technique so much good info packed into these videos, might give the program a try too
I love this video but I mostly used is the cross technique of the front squat because I mostly comfortable with it.
Please guys what i have to do if i don’t have a squat rack in my gym.
Only smith machine&leg press.
Came here from watching Layne Norton vids. Stumbled on Layne Norton from being a fuckup lifter. Jeff Nippard. Still not Layne Norton.
I’ll try the straps. I’m 55 and my computer-worked wrists are pretty tight. I’ll check out your wrist vid to see. Thanks Jeff. I use this stuff weekly.
I front squat and back squat everyday, Mon-Sun. I use the strap method but i do it slightly different. almost 2 years now. Quads are huge lol my fav exercise is the squat.
i can sniff out a bullshitter, you ain’t one of em great vid, smart guy!
When your biceps are so pumped you cant even make a right angle
I just can´t perform it, no matter how hard i try a just lean forward, i cant do the upright position its just not possible… i´ve wanted to start weightlifting for so long but can´t do basic movement like this
Jeff my elbows tend to drop as I fatigue in my last few reps, how do I fix this issue?
Should you try to look up when doing this? It makes it easier to keep my chest up.
Would you recommend doing these to assist a meniscus tear recovery in the knee?
Thank you! I was trying to do these with my weight on my heels. This is the first time I’ve seen the form explained so clearly. It feels so much better now!
Jeff should the hip flexors be involved in the front squat like in you mentioned in your back squat video?
I had an injury that resulted in permanent limited mobility of my right ankle. I can’t being my knew out directly over my toe. Would you suggest avoiding heavy squats or what in that situation?
I often tend to lose height in my elbows when useing the finger girp so i use this to keep my shoulders upright
I have an issue when squatting where every now and again if I go really heavy (<6 reps, RPE 8+), I’ll lean too far forward and tweak my lower back. Would switching to front squats help this since I would be forced to stay upright to avoid dropping the bar??
Nope… front squats are not for me… I do not have the mobility for it.
Careful. Might get a strike with music playing in the background.
1:31– 1:37 You got a like only for that comment. As a PT I can say that front squats humble sooooo many people. Keep it up, Jeff. Love your channel:)
I had herniated disc surgery 6 months ago…now i am getting back to the gym after 6 months so maybe its time i switch to front squats cos back squats gave me herniated disc.
so i have to use the Cross armed technique due to my limited mobility, and as i perform the squats, my cervical spine area feels a lot of pressure and tension.
What should I do to fix this problem? Thanks.
It also helps to get your elbows up as high as you can, and as close to one another as possible.
Btw for bodybuilders where big biceps is ideal then the “Olympic Style” with only finger tips or few fingers is fine but if the goal is to increase strength of the hole position in snatch and c&j then the whole hand grip is more ideal. To train this coaches often recommend performing warm up sets and then first working set using straps, then as you reach your main working sets perform them as natural to you because if training load is high that day then being strapped puts you at risk of being injured if you are tied to the bar. Also don’t “double wrap”, just one loop of the strap is enough for this, wrapping it round a few times of using figure 8 type straps is no good.
Would holding a single dumbbell kinda under handled in front of you chest below you chin have the same effect? This seems like it would be bad to do on Smith machine which is all I got ��
cool! i’m going to try this today. i definitely need to improve my flexibility.
Great tutorial! Looking forward to use this squat variation for building sustainable strength gains. Thanks Jack!
Dude I love seeing how you demonstrate the videos with all the details ����
Res-spire-etory systems when English is your first language but you Still have trouble pronouncing words you use everyday….
i do my front squats way different. it hurts to let that barbell rest on my shoulders like that unless im doing it wrong…
Why not sit back, I thought the path in the squat was back & down?
I was told to squat almost between your feet. Straight drop, no knee buckling or spreading. Then drive up with EVERYTHING! ��
Very helpful tips, was ready to give up on these but this has corrected my form.
dose this put pressure on the back of the neck cause i can’t back squat anymore do to a disc issue?
Having a hard time with ankle mobility. Any tips for getting my ankles more mobile for squatting?
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i wouldnt use sneakers to do this though flat shoes work best for me
Nice video man, I’ve thought about switching to front squat for a while. Will do that now.
Jake, I have been having some knee problems lately since I’ve put on some more muscle. I’m 6’4″ 225 lbs & I never had knee problems growing up. I could dunk at one point in time in my life now it hurts to even spring up for a rebound. What could I do to fix this? Rehab or weight training?
This is not a right posture, focus on your feet position. I guess this is just for beginners.
Perfect! Straight to the point. I’m 6’3 mesomorph frame and I think I’ll stick go with front squats because it’s easier on my lower back.
Looking up while squatting also helps direct my body to get back up easily and to keep my elbows up:) just a pointer
I`m just thinking how to combine those two techniques.. since if i use my grip, i feel like im out of balance and scared to squat and doing those non-grip i have a sharp pain between my shoulder and chest.. luckily this fix everything.. OLD but GOLD!!! tnx
Jeff…… Training for 40 plus years….. thank you thank you thank you! You fire the imagination-absolutely brilliant!
The first time I did front squats it mostly worked out my forearms and wrists.
Is this dude like 20 or 55? I can’t tell. The steroids must be taking their toll xx PS why dont you STFU and get on with the exercise? We don’t need a 5 minute essay before we see how to perform a basic movement
Thank you my crush my inspiration my dream guy my love char…..
ideally you want to clean the bar off the ground into a front squat
This guy reminds me of 2 people.. Old Edge from WWF days!! and Jim from the office.. bearded version lol
Huge thanks I think that might allow me to do squats. I have limited mobility in my right shoulder. I can’t get my arm in a position to use the bar front or back regular position. Since discovering your YouTube channel it really helps
Thank you
Ahh i was doing a narrower stance, will def try this next time, i do like front squats, seems to me that i get injured far less than on back squats
Thanks for this video. Just started incorporating front squats. Being in the IT Careers means I have to work hard on my wrist and shoulder mobility. Next time I hit this exercise i’ll know not to grip the bar when i cross my arms.
I really want to start doing the front squat but knowing that I got short ankle tendons (tibialis anterior correct me if I’m wrong) I’m afraid my form will he very poorly. Does he have a video on ankle mobility? Or how to improve it? Cheers
Genius! Where exactly do you place the barbell during your front squat? I find the bar always sliding to the gap between my front felt and bicep….. Right onto the humerus… I love pain but this pain is excruciating
Love the landmine squat in your programme, and yes it smashes my core. I am smaller than you, 5′ 6″. This was bang on trend for me as I wondered whether I should be a bit closer. I shall have a play. Cheers mates, keep up the good work!
I feel like I’m putting my back out whenever I do this exercise
You never mentioned where pressure should be on the foot. In a back squat, it’s all on the heals. Not sure if that’s the case for front squats.
Oh for the love of…
If your wrists hurt during the front squat in “clean” position, its not your wrist mobility thats sucks.. its your T. Spine that aint mobile enough to get your shoulders up and keeping your back tight and straight at the same time.
Work your T spine mobility.
Check out Oleksey Torokhtiy tutorial.
Left out important information about this movement and it’s purpose.
1. Anyone know the difference between back squats and front squats and what these movement target and why?
2. What’s the secondary target this movement activated and how and why?
Great tip. I’ve been having big problems with the front squat. Very helpful, thank you!
That was very helpful! Thank you for showing me how to do this properly!
He said “nothing too crazy”. We get it, we’re wimps compared to you.
Pulled my quad doing these twice, I wish I could go back and do them since they were a staple in my program. Don’t know where I went wrong.
Ive never been able to do front sguats with a clean grip because I have limited mobility in my right wrist and elbow. I’m going to try this variation today. Here’s hoping.
I get a sharp pain on my rear left delt whenever I try to do this. It’s happened for months now and has prevented me from wanting to front squat. Am I alone, and how would I fix this?
how does the saftey bar compare in quad activation to the front squat?
I find it too unstable, will work on wrist flexibility. Btw 2:50 Are you bionic?
Been wanting to try this. Looks like it will challenge your balance and ankle flexibility as well. Thanks dude
I was setting mine infront of my shoulders! Front squatting 135 for 15 reps while setting the bar on my front shoulder hurts like crazy �� thanks for showing me where to put it
I did front squat today for football earlier and used my wrists with my elbow facing straight ahead, god damn did my wrists hurt
I normally squat 225-240. But once i started doing front squats, my weight lifting dropped by literally 30 pounds.
Truly shows how weak you are once you do it properly.
I attach two deadlift straps to the bar…helps support the weight and takes the strain off the wrists….
He even dresses like an English bodybuilder ��. Right on m8. Good info
Definitely going to take some work my first time doing these
Love doing these. I cannot do the regular barbell squats due to scoliosis (curvature of the spine near the neck).
I’m a new worker outer, and I prefer the front squat right now. Thanks for the instructions!
Have to say that this really is not great advice. If you absolutely need to use straps then you need to reduce the distance between your hands and the bar as much as possible. There is no real stability in the position shown in the video. When it gets heavy that lack of control will show. If he wrapped the strap around his hands twice, instead of once it would be better. You really want your hands to be touching the bar.
Love the Nike trainers in orange/grey combination. What model are those?
Check Unflexal handbook if you want to learn about workouts much much more.
None of the above. I rest the bar directly on the front delts. Elbows are up & in front. Forearms are bent & crossed in front. Hands dont touch bar at all. No pain or discomfort for me at all. 425lbs x2 [email protected] lbs. Doing fronts only for 30 years.
2:40
He got all that equipment but no neutral grip pull-up bars?
I always come here first then Riptoe then Alan (I like perspective) I love you Jeff. Thanks!
Awesome video clip, will definitely try this technique on my next leg day workout.
If/when convenient, could you advise on using the Marrs bar? It seems to be an amazing addition to my gym. I plan to start using it for front squats. I’m 48 and looking to avoid any unnecessary loads/pinch points on spine and shoulders.
You should make a video “how front squats can destroy your rotator cuff”
Because of my grip mobility i have to use the cross position and so when i squat, i feel my cervical spine area gets a lot of tension and stress which brings discomfort. How can I avoid this problem? Am i doing something wrong?
Did you just smack him on the butt “ (white ppl yes I️ did??)
I’ve been doing front squats now for a few weeks as part of my new routine. 3 Sets of 6 Reps @ 132lb (60kg)
Feels easy to me
Thanks Jeff! Can’t put a bar on my back anymore due to the structure of my glenohumeral joint (multiple surgeries and socket reconstruction with an autograft) so this is a great variation!
Why the wrists facing the ceiling? Can you do front squats with the wrist facing the ground?
Still a little to hard for me even after watching this video
You shouldn’t keep gap between the hands and the bar, you should make sure you tighten the straps with no space inbetween.
Do you have any tips for back squats? My shoulders don’t allow me to get my arms back to hold the bar.
Jeff, you just made my day!! I’ve been lifting for 40yrs., but just recently joined CrossFit. I’ve also been striking for the same number of years and as a result my wrists hurt like hell trying to do front squat or cleans. This wrist strap solution is going to at least resolve my wrist pain for the front squat. Thanks so much for your video! My CrossFit coach just says for me to work on wrist mobility, not asking what kind of pain I’m experiencing muscle/tendon, or joint.
I’m really excited to try this out…My personal trainer thinks he knows everything and pretty much just made fun of the fact that I was having trouble doing front squats because of my limited flexibility in my wrists…he just told me to to stretch them out against the wall but failed to mention the distraction method or give me this fix to use in the mean time…Thanks again Jeff for having the answers!!!
The cross grip is the worst. In order to secure the bar from falling, you have to press it down on your shoulders. This means you’re literally pressing down on your own posture which makes the weight feel way heavier and that will probably bruise your shoulders and make you hate this exercise. Learn how to stretch your forearms and wrists and train with the Olympic grip. Because if you look at how the hands are placed, you can see that they actually make the weight feel lighter on the shoulders/posture. This allows your torso to stay open and grow stronger that way.
Almost prefer the front to the back squats now tbh… also I use the cross method
this subscribe info is like asking people for money or food… dude, if i like ur channel i will subscribe it but for sure i won’t if you beg for it….
I get bruised as fuck on my lower shoulders from doing this. It is normal? yes i keep the bar as high as possible…
You are doing an excellent job, your videos are very professional
I love this exercise but bar causes too much pain over my shoulders. I just cant use heavy enough weights to make it usefull.
Jeff, I do front squats but i have never done them with my arms up around the bar like that. I set the bar on my shoulders and cross my arms to help hold the bar. Question is what way is better/ safer?
Just repeating what I may have said before: it took me about a year to get comfortable with the hand-position. Young people could probably do it faster (I’m nearly 60). Once I had it on my finger-tips and stable on my shoulders, I was able to IMMEDIATELY proceed to an even better grip: standard power clean grip, fully grasping then turning the bar toward myself. Works great. Very comfortable. Elbows high.
Can you do an update video of this and the importance of the front squat jeff? I just started implementing this workout more and more
Just done front squats and i feel discomfort in my wrists, is this normal for a first time? Pretty experienced in the gym but new to front squats
For teenagers this exercise will not affect the height growth like back squat
Is this correct?:
A pro of the backsquat is that since you can lift heavier there is more potential for progressive overload
I broke my wrist a while back so the other grip variation is a no go for me.
Now i can do front squats. How about a video to work the back to straiten out a crooked spine. Thanks
For high bar / front squat, I find bending at knees and hips at the same time and focusing on straight up and down works better than pushing hips and butt backwards first. Pushing the hips back / seating back is a better cue for mid/low bar back squat as there is more tendency to lead forward (not wanted for high bar position), but that’s just what I found works for me…
One thing I think is very important to add to this is that the front squat is a GREAT substitute for the back squat if you find yourself with lower back pain. I personally rarely use the back squat because my back always tightens up. I use this as my primary substitute. Also this tends to work the core a little bit more than the back squat.
This is great information. Thank you. I’m currently trying to lean out. Recommendations? Should I be doing steady cardio in am, strength or resistance training, and Hiit later in the day?
Tried this, shoulder suddenly starts hurting, immediately abort the squat �� i was using horrible form (shoulder press form) while squatting. Now im here and now i know how ��
awesomeness all the way. I can’t wait to do front squats this week. This has really helped me:-)
I was actually thinking of a back squat when I did front squats, and it hurt my back. I didn’t know you wanted your back to be vertical
For whatever reason, people feel a need to load up weight on a front squat. The front squat is so much better when you reduce your ego, reduce the weight, increase the reps, and keep perfect form. I even think this 135 is a bit too much for Jeff. He’s struggling a bit. He’s doing that weight for branding purposes. The big plates on each side look cooler. Fuck looking cool.
this technique is alright i doesnt really keep the bar stable
the close-up seems so dramatic for some reason
maybe it’s the shoulder
I wish I saw this video sooner. I can’t do front squats because it hurt my wrists thanks Jeff
With all respect you should develop flexibility and perform
The front squat like an Olympian
I was paying attention more to making sure you weren’t going to pass out.. why you breathing so hard guy?
Guys do i do my front squats before my back squats or after?
My wrists aren’t good enough for the clean grip, but the other two fee really awkward. I’m doing your 12 week bulk plan, but could I swap this out for a normal squat?
Tried frount squats for the first time today, low-key difficult as fuck but satisfying at the same time
Loving these vids. Breathing new life into my old routines, and teaching my aging body how to preserve itself.
Don’t try it, the bar rolls off your arms, incredibly unsafe!
Thanks. I have extreme limitted mobility in my shoulders and can no longer reach the bar for back squats. I sort of instinctively knew that with front squats there’d be difficulty keeping the bar from rolling forward but I think what to watch for and do was pretty well covered. I’ll give it a try. Thumbs up.
I just tear my acl. Should I do this before getting surgery?
Where does the power come from in the concentric phase? Rippetoe says you should lead from the chest, which makes sense, but without hip drive my concentric is slow. Any tips? Much love.
Man just got done with the gym trying to front squat and just could not get my hands to be where they needed to be…. this is the answer. Thank you
This is genius! I have always had wrist problems and struggled to do front squats. Thanks for the help!
A someone who just got serious regarding gains (diet/splits/actual science instead of gimmicks), I’m pretty glad I stumbled upon your channel. I’ve been following some other ones and they are not bad, but the quality of your production (speech speed/clarity, body mechanics/angles/explanation) are the best I’ve seen thus far! Made an instant follower out of me. Keep ’em coming.
Shouldn’t you first talk about progression of the front squat before you discuss different grips? Just a thought, I bet you majority on this board have never done a front squat. I’m afraid that some might get hurt thinking that they could squat the same weight as their back squat. Guys & Gals who have never done a front squat, I would first suggest you check your ego in at the front door because you will not be able to squat the same weight. I would start with just the bar and then progress with more weight and for those who have hip mobility issues try a goblet squat with a dumbbell or a KB.
Love your videos. Very helpful. Any ideas on how to fix glute asymmetry? Thank you.
did front squats yesterday today i tried overhead press but there is a SHARP knife pain when pressing up NOT EVEN HEAVY side laterals and rear i can work it but front i can’t is it my front squats? first time i did them Yesterday
Sick video fella. You sir have yourself a sub. And btw should have many more subs with such quality content
this subscribe info is like asking people for money or food… dude, if i like ur channel i will subscribe it but for sure i won’t if you beg for it….
Do a video on how to get that wrist mobility to do an Olympic hold.
Jeff, love the videos. Could you please post a video of your opinion on the Olympic lifts? I’d like to see how/if you choose to incorporate them into your athlete’s training programs.
I’ve never been able to do front squats because I just found it so uncomfortable, I will give the wrist straps a go, thanks!
This is an amazing and helpful hint! Now i have even more use for my wrist wraps. Thanks!
Olympic position means holding it in your hands in the front squat.
Hey can you guys help me out, im looking for a good program so i can set my foundation. Any suggestions will help!
this is so very helpful. never understood exactly how to hold the bar in a front squat until now. you guys are killing it. thanks man/men 😉
Not much difference. It’s more of a personal thing. Front squats, for me, just feel more ‘natural’
I already do this 2legdays aweek first backsquat 5×5 second days 8reps several sets frontsquats
My leg workout is only landmine squat and trap barbel deadlift and there both good in joints and hit different muscles as there main agonists
Nice vid man! I have one question: In one post on ig you said that we should seperate weights and cardio. In my case i train 4 days a week (upper/lower split) and i want to do some kind of conditioning for example sled work or medball stuff. Is it possible or does it make sense to do like sled draggs/pulls/marchesfor like 15-20 mins to boost my strenght endurance and my areobic fitness after my leg workout because i can only train on these 4 days the week. Would this be bad for my muscle building routine? If yes how could i incoperate these kind of conditioning in my routine? Thanks for your videos on instagram and keep going creating this nice content:)
One way I’ve found works well with me its going with the back squat for 4 sets (always increasing the weight) and after the 4th set I change it up to front squats (do the same weight for less reps) and then let the weight go down on the next 3 sets (the same amount it increased on back squats).
That way the volume it’s pyramid shape but believe me, those last sets will burn
Great idea. I can’t do normal squats with the barbell across the back because of back injuries. Haven’t done squats for 10 years because every time I tried even light weights I would get pinched nerves that sometimes was crippling. Front barbell squats work just fine, and I’m so happy to be training heavy on my legs again. Squats and deadlifts are among my favorite movements. But the front squats do hurt my wrists a little. So this will help greatly
If your biggest concern in a LEG WORKOUT is wrist mobility, then you really should not be doing the wrist contortion method.
how tall are you man? your body is my goal body. I hope some front squats are gonna help me with that haha. Thanks for this vid very helpful
Cross grip or cling? Cross grip been winning Mr Universe and Arnold Classics before these guys were born!
Took me months to get this position to a point where it felt natural. This one takes time and persistence. Now that it’s getting to proper form it feels like it engages so many more muscles in my back and lower abs where the back squats just feels like it compresses me straight down. It’s all relative maybe.
Can you guys do a video on some wrist and shoulder mobility exercises to get to the true front squat position? I would like to start Olympic lifting in January and need to work on my mobility. I do my best with my Kelly Starrett books but I haven’t gotten any improvements for my front squat position unfortunately.
I never did front squats thank for the advice guys, small legs and I’m trying too catch up too my upper i prefer the bodybuilding front squats……. just look better but if I’m wrong always open for advice
Just started these a couple days ago using 135 just to get familiar with form and it honestly humbled the hell out of me.
Could you make a video of how to do the front squat with long femurs Buff Dudes?
Hey Jeff, I love your videos. I watch them before almost every one of my workouts to keep form in the forefront of my mind throughout my day’s routine. Quick question, wrist mobility has never been an issue for me during front squats, however I get a lot of shoulder joint pain from resting the bar on my anterior delts whenever I exceed 135lbs. Is there any device or tip you can recommend to alleviate that pain so that I can front squat heavier weight? Thanks! -Dave
front squats are far less likely to cause injury, but guys avoid them because they have to cut their back squat weights by at least 50%, which hurts their ego
Awesome content but In 1972, a crack commando unit was sent to prison by a military court for a crime they didn’t commit. These men promptly escaped from a maximum security stockade to the Los Angeles underground. Today, still wanted by the government they survive as soldiers of fortune. If you have a problem, if no one else can help, and if you can find them….maybe you can hire The A-Team.
Nice to see how far you have come. Congrats, you deserve it.
Front squats are a staple of Olympic lifters because you need a strong front squat to get up with a heavy clean. In my opinion everyone else other than Olympic lifters are wasting their time front squatting. Back squats will build strength just as well.
Olympic grips are nearly impossible for people with longer arms. Just wrap a towel around the bar and use the cross grip. Much more comfortable.
My wrist mobility sucks so I can’t do the first version. I don’t so the second because I almost chocked myself out and the third I never thought of. So instead I do Zercher squats, love this version.