Learn how to perform a front squat correctly in this video.
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Transcript From Front Squat Video
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In this video, we’re going to be demonstrating how to do a front squat correctly. So we’ve got j.here. We’re going to walk you through the setup. So first thing we want to do is for most front squats and for most people, friends wanting. We’re going to elevate the heel a slight bit. So we’ve got a bit of rubber here. So if you look at front squatting a little time for squatting a, you do want a little bit of an elevation because you want to be interfaced sizing the load and tensioned through the quads whilst also keeping a upright in neutral position. So by using an elevation in the hills, what’s going to happen is the body’s going to. You’re going to allow more ankle flection, which is going to allow the needs to come over the toes, which is going to allow a straighter position through the upper back.
And that’s super, super important because you don’t want the hands to be coming forward. You want everything to be nice and maintain, especially when you’ve got some heavy weight on that. So if you’ve got lifted shoes, which have the, you know, the heel on it, in that, just use your lifting shoes. You don’t need to use an extra one of these, but if you don’t have lift the shoes, you could use either plates or you could describe a bit of rubber like we have and just pop it down on the floor and that’s what jade’s going to be, um, basically squatting on. So we’re going to just put that where it is. So Jane’s is going to get into position for the front squat. So hands are just outside of shoulders. And the reason for that is we put hands on insight shoulders. Now try and record jade.
You can see her hands and now on top of our shoulders, that’s, that’s completely incorrect. So the hands want to be outside of shoulders. She rocks it. And as you can see, see her hands up perfectly there outside of shoulders. That’s a nice position there. So some people won’t have the flexibility. What Jane’s got there. And if you don’t, quite honestly, you’ve probably not ready for a good front squat. There are some hacks that you can do, for example, if jade wants to, a one way to hack it is she puts her hands out straight, she gets into position here, and then she crosses her hands over. That’s another acceptable way to do it, but it’s not my preferred way because by doing it that way you lose a little of the tightness and stability that you otherwise would have from the upper back. So if jade does it the right way, which is more of a Olympic style, she’s got all the retraction there, the stability from the upper back, which again is super, super important in the front squat.
And if you’re not able to do it, it’s possibly you need to just work on that in front squat and be able to do that front squat the right way. So Jay’s going against positions, she’s going to stand on the rubber, which is going to elevate her heels. Now, before she even moves, the first thing we want to have moved on a front squat is our knees. So he needs are going to move forward and out. So she’s going to go ahead and do that knees and moving forward and forward and forward and forward and now. And we basically want her hand strings to touch and cover her carbs so we don’t want to see daylight between her hamstrings and her carbs. So that position here, we look at that there is no daylight between the hamstrings and the carbs. That’s the perfect position. So what happens?
A lot of the times people just do it two shelves, there’s still a couple of shallow reps there, uh, and backup or even more like they don’t even get that low, right? But with a, with, and that’s completely incorrect. We don’t want that. We want range of motion. So if you have to lighten the load light in the load, there should be no daylight between the hamstrings and the cops. So that’s perfect there. And as you can see up and back is really working and nice and tight with a front squat. Usually I won’t ever program over six reps. and the reason for that is because it’s the load and stability in isometric contraction through the upper back that won’t allow high reps or high reps done well because again, doing this for high reps, what’s going to happen is her elbows are going to get tired in, the back’s going to get tied before her legs, which is going to change the loading and the mechanics of the movement entirely, and that’s something we absolutely don’t want.
So jade can go ahead and rack it, give yourself a little little rest. There are some key things. Again, by loading or elevating the hills, it’s going to allow a knee flection will needs to come forward, much better. It’s going to eliminate or decrease the mental load through the glutes and emphasize the quads, which is exactly what we want. Hand position is super crucial. It will work and basically strengthen the lower back as well because it has to because the load is in front of the body. And again, the ABS have to work on this absolutely as well. So I hope you’ve enjoyed this video for more great technique tips that punch you in the face with information, but in a good way. Make sure you subscribe to our Youtube Channel One an enterprise fitness. If you need a hand with your training, check us out on the web. It’s www.melbournepersonaltrainers.com. Thanks for watching.