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Proper Form for Front Squat:
- Starting Position: Stand with your feet shoulder-width apart and the barbell resting on the front of your shoulders. Use a clean grip (palms facing up, elbows high) or a cross-arm grip if flexibility is limited.
- Hand Placement: If using a clean grip, keep your fingertips under the bar with elbows pointing forward and up.
- Engage Your Core: Keep your chest up, back straight, and core braced to maintain stability.
- Squat Motion: Push your hips back and bend your knees to lower into a squat, keeping your torso upright and elbows high.
- Depth & Control: Lower until your thighs are parallel to the ground or deeper if mobility allows.
- Driving Up: Push through your heels and midfoot to return to the starting position, keeping your chest up.
Common Mistakes:
- Letting Elbows Drop: Low elbows cause the bar to roll forward, leading to loss of balance. Keep elbows high.
- Leaning Too Far Forward: Maintain an upright torso to avoid excessive strain on the lower back.
- Collapsing Knees Inward: Keep knees aligned with toes to prevent joint stress.
- Using Too Much Weight: Excessive weight can lead to poor form and loss of control. Start with manageable resistance.
- Not Hitting Proper Depth: Squatting too shallow reduces effectiveness. Aim for at least parallel depth.
- Holding the Bar Too Tight: A relaxed grip helps maintain proper wrist and elbow positioning.
Front Squat Tutorial
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