Body Banao

The Front Squat is a variant of the Squat where the barbell is placed on your front shoulders instead of the back. They are the best substitute for Squats if you can’t do them for any reason. However it is important that you this exercise properly in order to reduce your risks of injuries.

In Front Squat, you place the barbell on your front shoulders instead of the upper-back. Bend from your knees & return to the standing position.

Front Squat Advantages. The Front Squat has a more erect position than the Back Squat due to the front bar position. As a result:
Easier on lower Back. Less forward bend on the Front Squat. Since you can’t compress the bar or tense your upper-back, you can use less weight, thus causing lower spinal pressure. Hence they can be done if you have lower back problems.
Develops Muscle. The front bar weight will draw you in front. Abs have to work hard to keep your trunk erect. While Squats exercise your entire legs, your quads will work more than your hips.
Increased Strength. Clean grip Front Squats will boost your Power Clean & Overhead Press as they have equivalent racking/starting positions.
Enforce Good Form. If done wrong, the bar will fall. It’ll improve your Squat form.

The Clean Grip. The Front Squats with the Clean Grip may cause discomfort initially.  Hence many people prefer the Cross-armed Grip. Avoid this grip as Front Squat with a Clean grip has many benefits.
Safer. Keeping your elbows up so as to prevent the bar from falling from your shoulders is easier.
Carry-over. Power Cleans & Overhead Presses become simpler because you’re using heavier weights in a equivalent position on the Front Squat.
If you experience wrist pain with the Clean Grip, your wrists/triceps are tight. Stretch them 3-4 times a week, for more flexibility.

Front Squat Position. Your shoulders and not the hands balance the weight. Your chest must be expanded & elbows up. Otherwise the weight will cause pain in your hands and extend your wrists & elbows which will hurt.
Foot Width. Little wider than shoulder-width distance. It allows you to go deep without your arms meeting your legs & better use of hip muscles.
Toes Out. Your toes knees must be aligned. Keep your toes pointed at around 30 degrees.
Chest Raised. Thrust your chest in the front & raise it up. It provides the bar with a sturdy base to be on & prevents rounding of your upper-back.
Tense Lats. It is difficult to tense your upper-back on Front Squats as on Squats. But you can tense then by expanding them. However you can tighten your lats: spread them.
Look in Front. Up harms your neck, down rounds your lower back. Look in front at a pint just ahead of you.
Grip Width. A narrow grip presses the bar into your throat, making breathing harder. Wide grip makes it difficult to keep your elbows raised. Choose a grip width of around 55cm/21?.
Bar Placement. The bar should be above your front shoulders, at the back of the clavicles and near your throat. Coughing and painful clavicles may occur. Front Squat regularly, you’ll get used to it.
Fists Unclenched. Keep your hands open and relax. 3 fingers below the bar is fine.
Elbows Up. Keep your elbows up – upper-arms nearly parallel to the floor – to prevent the hands from bearing the weight.
Elbow In. Bring your elbows close to each other to protect your wrists.

The Front Squat. Your hip muscles are expanded when you go below parallel. Use it to spring from the bottom. Avoid relaxing your hip muscles & springing from your knees. Your hip muscles should be tight.
Press From The Heels. Heels above the floor affects stability & power and harms your knees. Press from the heels & bend your toes up.
Sit Back. Squat in middle of your legs simultaneously pressing your hips back. It’ll expand your hip muscles when going below parallel. Spring up from it.
Go below Parallel. Is simpler due to the erect position. Squat down till your hips go at least below your knees.
Knees Out. Don’t allow your knees to cave in. It makes you prone to knee injuries & won’t work your groin. Force your knees out.