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Overview
Front squats are similar in function to regular squats, but the emphasis of the exercise is shifted forward so that the focus lies more heavily on the quadriceps, especially the lower portion close to the knee. Stress is also heavily placed on the buttock and lower back muscles. Secondary stress is placed on the hamstrings and the upper back.
Setup
Place an Olympic bar on the squat racks and adjust the height of the rack so the bar is held below your shoulder level. This is important so that you will be able to lift the bar out of the rack. Adjust the catch bars on the rack so that they are high enough to catch you at the bottom if you drop the weight, but not so high that they prevent you from squatting all the way down.
Place the weights on the bar, keeping in mind that you will probably be able to do only about two-thirds the amount of weight done with the back squat. Step up to bar and press your shoulder beneath it and cross your arms to take a grip on opposite sides of the bar. Stand fully upright so that the bar is lifted out of the racks and rests on your shoulders. Step back from the racks and take proper footing. Your feet should be about shoulder width apart or slightly narrower with the toes angled slightly outward.
Movement
Slowly bend your knees so that they travel directly over your feet as your upper body lowers downward. Keep your upper back straight throughout the movement and your head upright. Squat until your legs are parallel with the floor or slightly lower, being careful not to bounce at the bottom position. Press your body forcefully upward to slowly reverse this movement and return to a fully upright position.
Tips From the Trainer
Squats are one of the exercises with the highest risk of injury. The intense stress placed on the body can be dangerous for those less experienced in the gym. Proper form becomes especially important when performing front squats as the bar must be held in proper position across the shoulders. When learning to do front squats, start with a lighter weight until your can learn the proper form and balance. As you move up to heavier weights, you may consider using a weight belt as a precaution against lower back injuries.
This exercise can also be performed using the Smith machine. The catch hooks on the Smith machine are also very helpful in case you can’t squat the weight back up and you don’t have a spotter.
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