Instructions for the Front Squat

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Instructions for the Front Squat

Front squats are a variation of the barbell squat where the weight is placed on the front shoulders instead of the back. Because of the change in position front squats work the upper body specifically the traps, lats and shoulders more than barbell squats and thus will need lighter weight.

All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized.

For additional strength training exercises, please visit the main Physical Fitness section.

Technique Instructions

  • Set a barbell in a squat rack at shoulder level.
  • Walk into the squat rack and adjust your body so that the bar is resting in the nook between your frontal deltoid and collarbone.
  • Cross your arms over each other and put each hand on the opposite shoulder as in the classic prayer pose with the bar between your hands and shoulders.
  • Lift the bar from the rack.
  • Looking straight ahead lower your hips in a sitting motion until your thighs are at or below parallel with the ground.
  • Keeping your back locked return to standing position.
  • Keep you elbows straight in front of you throughout the whole motion.

Instructional Video for a Front Squat

Reference Sources








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All rights reserved. For other terms & conditions, please read our legal disclaimer. This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.