The front squat builds exactly on the mechanics of the air squat. All that is added is a load supported in the front-rack position, where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor. This “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability.
WatchThe Front SquatFront squat 1-1-1-1-1-1-1-1-1-1 reps
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Scaling:
Experienced athletes should go as heavy as possible on today’s singles and attempt to PR their front squat. Newer athletes should practice solid mechanics.
Beginner Option:
Front squat 3-3-3-3-3-3-3 reps