Front Squat – Exercises to Promote Fat Loss
The Front Squat has always been a staple exercise in Olympic weightlifting programs, as it serves as the base for the catch position in the clean. But since people tend to lift more weight with Back Squats and may find keeping the rack position of the bar difficult, front squats are often neglected.
When done correctly, Front Squats will:
- Increase the depth of the movement
- Improve core strength
- Activate glutes
- Improve related exercises such as Thrusters or Squat Cleans
- Build Strength
Front Squat Rack Position
The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by some tight muscles throughout your upper body such as the latissimus dorsi, teres major, posterior deltoid, and triceps.
Front Squats are generally deeper than Back Squats. When a barbell is loaded onto the front of the body, the pelvis tilts backwards somewhat, which makes the hamstrings less taut. This gives them the freedom to allow a greater range of motion (ROM) at the bottom of the lift. This pelvic tilt also allows the lower abs to contribute to the lift more, and takes the hip flexors away from “blocking” the movement.
- Stance width when front squatting is relatively narrow and as such, you won’t need a ton of toe flare here, just to have enough toe flare to ensure that the foot, knees and hips are in a straight line when set-up.
- Moreover, make sure that your centre of gravity is where you want it as well. Weightlifting may be the only sport on the face of the planet where being on your midfoot and/or heels is preferred and beneficial.
- Make sure that your weight is directly over your midfoot, if not shifted back towards the heels slightly.