The Incredible Benefits of Front Squats!

A standard exercise in Olympic weightlifting sessions are front squats. Front squats act as a base for the catch portion of the clean.  Usually, lifters can move heavier weight in the back squat and conclude that holding the bar in the front rack position to be difficult. Hence, front squats tend to get ignored. 

 

*** Product: Squat Towel (Plus)™ – Wrapped Around Barbell Horizontally ***

 

 

1.  Front Squats Uncover Your Weaknesses

Back squats can cover-up your weaknesses.  Front squats do not.  Any imbalance, strength deficiency, or mobility issue will be swiftly revealed when doing front squats.

The front squat is good for identifying issues surrounding:

• Thoracic extension – (i.e., Poor posture or challenges keeping your chest up)
• Overdeveloped pics, biceps, or triceps that can lead to hunching over
• Shoulder girdle imbalances
• Core Weaknesses
• Weak glute or quad muscles
• Front rack mobility limitations
• Hip mobility and ankle flexibility issues

To perform proper front squats, one needs sufficient strength to hold the weight and enough mobility to complete a full range of motion.  A built-up chest, along with solid biceps and shoulders balanced with a strong back will help limit any natural medial rotation of the upper arms (i.e., forward hunching shoulder with inwards turned arms).  Front squats, in effect will force you to fix your posture and improve your movement.

Click Video Below to View Proper Front Squat Technique: 

 

2.  Front Squats Target Your Quads and Glutes Differently

Front squats have you go low and achieve an extensive range of motion. This hits the glute and quad muscles differently than back squats, thereby making an athlete more well-rounded and functional.

 When a barbell is placed on the front of the body, the pelvis tilts back a bit making the hamstrings less tight. This enables the hamstrings to allow a greater range of motion at the bottom portion of the lift. By the pelvic tilting backwards, the lower abs are able to assist more to the lift more. This helps stop the hip flexors from “blocking” the movement.

 

3.  Front Squats Promote a Strong Upright Position

Front squats require one to have strength in the upper middle back to control the weight when lowering the body down. A lack of strength will cause forwards tips and dropped weight.  

Due to the path the bar follows, front squats force one to bend at the ankles and knees much more than simply at the hips.  The hips and butt need to be below the bar to provide a staple position to lift the weight and to perform proper reps.

Building a strong upright position by doing front squats will similarly aid in building and promoting a strong upright position for back squats. When doing too much weight, its typical to see lifters leaning too far forward converting their movement into a semi-looking good morning in an effort to compensate for a lack of strength or mobility issue that has forced them into this position.  The front squat can be an effective way to support an upright position and to develop the strength, confidence, and mobility to likewise improve the back squat.

 

4. Front Squats Foster Improved Front Rack Mobility

A typical problem found among athletes is that they tend to round their back when coming up from the front squat.

This can be a sign that they lack mobility in the thoracic area. Opening up this region will enable athletes to rise in a more upright position, helping them to keep their elbows high and stop the bar from dipping forward.  

 A good method to improve thoracic extension mobility is by using a foam roller.

 

5.  Front Squats Help with Other CrossFit Exercises

The gains you get in strength, mobility, and movement by doing front squats will foster enhanced results in other CrossFit exercises such as: Thrusters, Wall Balls, and Cleans.

The improved core strength, weight stabilization, and front rack positions will also positively impact back squat performance amongst other exercises.

 

6.  Front Squats Build Superior Core Strength

Completing heavier weighted front squats will significantly strengthen your core. Your core is the foundation for just about all functional movements.  It enables you to: Stabilize movements; Transfer and control force through-out the body; Protect your spine; Support other limbs.

The assortment of muscles that comprise the trunk of your body help control and transform force created into desired movements. From tossing balls, to picking up items on the floor, or realizing a new deadlift max, core stability and strength is key to completing a large variety of actions.

When performing the front squat, a major part of the stabilization comes from engaging your core, and this stress will strengthen its ability to support your body and weight.

 

7.  Excellent Skill Transference for Olympic Lifting

Being a good Olympic lifter will help you be at good CrossFit. If your front squat is bad, the clean will be harder and your lifts will be impacted.  Front squats are a basic ingredient for all top Olympic lifters. Hence, be sure to make them a fundamental part of your training program.  

 

*** Product: Squat Wrap (Short)™ – Wrapped Around Barbell ***

 

 

References:

1. The Amazing Benefits of Front Squats for All Athletes. By Robbie Wild Hudson. March 22, 2020. Read the original article here: https://www.boxrox.com/amazing-benefits-of-front-squats-for-all-athletes-cf/
2. YouTube: CrossFit Seminar Staff member Julie Foucher demonstrates the front squat. https://youtu.be/m4ytaCJZpl0.