Barbell Front Squat: Technique * Crossfit

Crossfit exercises

9K 0 11/28/2016 (last revision: 04/20/2019)

Front squats with a barbell, or as it is customary to call it among the people, squatting with a barbell on the chest rightfully takes its place of honor among the exercises of long-livers. This type of squat has found its admirers in such areas as: weightlifting, bodybuilding and crossfit. Many people bypass it, and those who "tried it" can confidently say that the front squat is one of the best exercises for building ideal leg muscles.

It doesn't matter at all what goals you pursue. Whether you're looking for hypertrophy, or prefer explosive strength, the barbell squat will help you achieve your desired result. In the material, we will analyze all aspects, point out errors and give a couple of practical recommendations.

What muscles work?

What muscles work when doing the front squat:

In this exercise, the outer thigh (quadriceps) receives the lion's share of the load.
Unlike classic squats, frontal squats put a lot of stress on the lumbar spine.
The remainder is distributed to the accessory muscles, calf and gluteal muscles.
Antagonist stabilizer muscles also contribute, such as the rectus and oblique abdominal muscles. Most athletes deliberately do not put additional stress on this area, citing the fact that in basic exercises (which is a squat with a barbell on the chest), the abdominal muscles receive their portion of stress.
But the muscles are not the only ones that carry the burden of the exercise. The hamstrings can also be referred to as auxiliary.

Execution technique

Moving on to an overview of the front squat technique. But do not rush to hang pancakes. As with any other exercise, there are still pitfalls.

In great detail about the technique in the video, be sure to watch!

Exercise preparation

The experience of athletes shows that leg and back training it is best to start with hyperextension as a warm-up exercise... Hyperextension is recommended for those who experience discomfort in the lower back, thoracic and cervical regions. Plus, there is no axial load during its implementation. Do not sink too low, work on the back extensors without involving the hamstrings and buttocks. Make sure that your back is not a weak link. With back muscles lagging behind in development, you will lose in all movements, starting with squats, standing barbell press and ending with bent over rows.

Any exercise and front squats with a barbell should be started with warm-up sets. This will not only increase the amount of stress you receive, which in turn will stimulate growth, but also minimize the risk of injury. Warm-up approaches allow you to maximize your muscles and prepare yourself for work.

Remember, what record weights you would not have, start with an empty bar! Sports longevity is very important in our beloved business.

Ready to get started? Do you want to fight? There is one more condition. Shoes are also important. Without the necessary stiffness of the outsole, the technique will suffer, and therefore the result. Eliminate soft footwear! Weightlifting shoes are ideal. It is preferable to select the height of the heel by yourself, test several models. For those who suffer from flat feet, a barbell is the best way out of the situation.

Go to execution

We adjust the power rack based on your height. We achieve that the bar is at shoulder level. If there is no frame, then it does not matter - we take the barbell on the chest as follows.

Put your shoulders under the barbell. Hand position depends on experience and flexibility. The best option for a beginner is to hold the barbell with your arms crossed, keeping your elbows parallel to the floor.

More experienced athletes use a weightlifting manner, some do not hold the bar with their hands at all.

Carefully move away from the racks, taking a step back, feet shoulder-width apart, toes looking out to the sides, watch your posture.
We take a breath and slowly lower ourselves, do not look down, push off with our heels. The required number of repetitions is behind, carefully put the bar in place.

Top 5 tips for a good squat

Tips for those looking to do the front squat effectively. Go!

In order not to create unnecessary intra-abdominal pressure and maintain a narrow waist, wear a weightlifting belt when performing. Fix the lower back firmly, but not too tightly.
Before strength training such as the front squat, eating is best done 1.5-2 hours before training.
With the use of fluids in training, you need to be extremely careful. You should not drink a lot, one or two sips between sets. This will prevent you from feeling nausea and a full stomach.
If, after completing the approach, you suffer from severe shortness of breath, the exercise is difficult to tolerate, it means that the metochondria in your body are not sufficiently developed. You should think about doing additional cardio loads.
After completing the approach, walk easily. You shouldn't run to the bench and transfer the load in this way. The heart is comparable to the engine! Flying 200 km / h we do not slow down instantly! How long will such a motor last?

Typical mistakes

Next, we will analyze the typical mistakes novice athletes make when performing front squats with a barbell.

The weight is too heavy. We all want to squeeze the most out of training, but we shouldn't show our ambitions at the expense of execution technique. Each has its own limit, and youthful maximalism is not appropriate here.
Tie down clothing. If your choice is jeans and flip-flops, then you will not see a quality squat. Give preference to stretch materials and stiff shoes.
Don't fall down. No one argues that the force of gravity is an insidious thing, and especially when kilograms are pressed from above, but try to sit down slowly, in a controlled manner. It is important.
Round back. Direct road to see a doctor. Keep an eye on your lower back deflection in any exercise. When it comes to squats with a barbell on your chest, you simply cannot hold the barbell by leaning forward.

It is safe to say that the front squat with a barbell has become the prerogative of not only the "old school". Due to the high popularity of bodybuilding and crossfit, exercise is experiencing a second youth. Fulfilling all the conditions, excluding errors in performing this exercise, you will be quite capable of achieving high results. Use it as an aid or tool to overcome the plateau of insane amounts of variation. If you have not yet adopted this exercise, go for it! Good luck and new records!

Still have questions? We ask in the comments. We liked the material - we are not shy about reposting

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