The front squat, like the traditional back squat is a great exercise to use to build lower body strength. However, the biomechanics of a front squat differ from a back squat due to bar placement. As compared to the back squat, you undoubtedly will be limited in the amount of weight lifted when training the front squat. This apparent limitation is actually a nice characteristic of the front squat because it can allow you to lower the total lo
ad, as compared to your back squat, on squatting while still putting forth a maximum effort, thereby allowing a maximal training stimulus. To maximally load a front squat, a proper rack position is of utmost importance. The proper rack position is described as having the barbell rest on the deltoid (shoulder), fingertips resting on the barbell, and elbows pointing straight ahead.
The front squat rack also doubles as the proper power clean and squat clean receiving position, so understanding proper bar placement is important. Some who are new to the exercise may have a difficult time with the proper rack position. Even if you have the proper flexibility, most issues arise from an improper setup. First we will address how to set up a better rack position; then look at some flexibility/mobility issues.
To set up the front squat rack position correctly, you first must set the thoracic spine in an extended position: puffing the chest out can help accomplish this. Place the tips of the fingers on the barbell; then place the feet directly under the barbell and rotate the elbows underneath and ahead of the bar. You should now have the barbell in the deltoid notch, with the finger tips lightly on the bar. The bar may be in contact with the throat at this point; that’s normal. A common error is to grip the bar as you set up. Gripping the bar will place more strain on the wrist and will contract the musculature of the wrist and arm and make it more difficult to obtain a comfortable position with the elbows high.
If the above rack position is not possible for you there may be some flexibility issues that need to be addressed. Inflexibility of the upper back, shoulder(s), and chest regions are the most common problem areas for the rack position. Consider this: many of our athletes come from desk jobs straight to the gym. The hunched forward position most of us find ourselves in for 8 hours a day puts the shoulders and back at a significant postural disadvantage. The easiest way to address these issues is to take time before or after (preferably before) your workout to work on the mobility for all three areas. There are a few stretches we use that generally fix these issues overtime.
Figure 1 is an external rotator stretch that will help loosen up the muscles of the shoulders. A band should be situated on a fixed point (a squat rack works well). The wrist should be fixed in the band and in close proximity to the lower back. Make sure to puff the chest out here to get a proper stretch. Hunching forward at the shoulder or rotating the torso during the stretch negates the ability to stretch the targeted area.
Figure 2 stretches the lats. The lats are the fan-like muscles that run from your spine to your shoulders. This is the muscle that covers most of your back. The palms should be facing each other on a physioball, elbows extended, and knees firmly on the ground. The hips should be right over the knees or slightly in advance of the knees to properly stretch the area. Try to get the point where your ears are in line with your biceps
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