What to look for:
- Bar in rack at chest height
- Stance around shoulder width
- Feet pointed out anywhere from 0-30 degrees
- Knees in line with middle toes
- Whole foot always in contact with the floor
- Neutral spine/tall posture
- No hips tucking under (posterior pelvic tilt)
- Work in a controlled range
- Squat depth will depend on individual’s mobility and anatomical structure
- Even grip just outside of shoulder width depending on flexibility
- Keep elbows up and pointing forwards
- Elbows not flaring out
- “Stay tall, chest up”
- “Push through the floor”
- “Push up into the bar”
- “Squeeze the bar”
- “Break at the hips and knees at the same time”
- Regress: If the client is unable to maintain the front rack position, the coach may consider using a variation where this isn’t a factor.
- Progress: If client is comfortable with this variation and has no injury issues they can utilise other squat variations.
- Flexibility will prevent some people from being able to achieve a front rack position. If this is the case, consider using straps around the bar.
- More knee flexion is involved in a front squat than in a back squat so it may not be ideal for those with a history of knee pain or limited ankle flexibility.
- Can be a useful for taller clients or those with longer femurs