The front squat is an exercise variation that I like to use with clients in advanced training phases. It involves a lot of overall muscle recruitment and is therefore strenuous for the body and the central nervous system.
5 facts about front squats
- Greater strain/recruitment of the quadriceps muscles (front of the thigh) compared to squats with the barbell in the neck/back.
- By holding the barbell in front of the body, the center of mass is shifted further forward, which leads or contributes to a more upright posture.
- Requires more stability in the upper back and thoracic spine, but puts less load on the lower back compared to the squat with the barbell in the neck.
- The ratio of squat vs. front squat is approx. 80-85% of the weight that can be moved. Example: If you can do one repetition with 100kg in the “normal” squat, you should be able to do 80-85kg for one repetition in the front squat.
- The position of the barbell is crucial for whether or not you can perform the technique correctly. It has to be close to your neck and yes, that puts pressure on it, but yes, it’s not comfortable ;).
The picture shows my PT customer performing the front squat with pulling aids.
The pulling aids can or should be used if wrist mobility is a problem and/or the arms cannot be held horizontally in front of the body due to excessive muscular tension in certain muscle groups.