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How To Front Squat (WAYS TO KEEP YOUR CHEST UP!)
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- Опубликовано: 19 авг 2024
- A proper front squat requires you keep your chest upright. Today Dr. Aaron Horschig breaks down the 2 common faults that push your chest forward and kill your performance during the front squat.
1) Limited Ankle Mobility
2) Poor Core Stability
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In order to keep your chest upright and sink into a deep front squat your knees must be able to travel forward towards, or even past your toes. This will allow your body to stay balanced in the deep position. If your knees are unable to move forward as you descend due to limited ankle mobility, your chest will have to collapse forward as compensation.
However, if you are able to get into a good bottom position but your chest still collapses on the ascent, we can assume the problem is more so due to poor stability. This is because the mobility demands for the front squat are highest in the bottom position. The zombie no hands front squat is one of my favorite training tools to improve your stability in a very movement specific manner.
If you need help with the needed ankle mobility to perform a full pistol, check out this video: • Top 3 Ankle Mobility E...
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Special thank you to Evan Pierson Productions for his help in making this video!
Wow one take. Refreshing to not be barraged by jump cuts every 5 seconds. Good video
I’ve never seen anyone else say that bugs them. Thought it was just me!
Now I will never not be bothered by this thanks a lot
Good stuff!
Facts
I didn't get good at front squatting until I became comfortable in the front rack position. The best way to get that comfort was for me to gradually increase the flexibility of my wrists/forearms and to also stop trying to hold the bar with my fingers wrapped around too much. Too much grip keeps the elbows lower (if you have poor flexibility) and the bar will start to slide down your shoulders, bringing your torso forward with it. I started relying more on letting the clavicle/shoulder groove do the majority of bar holding, with the tips of the fingers as a backstop. I keep the elbows as high as possible, and keeping a grip that is a little wide so my elbows can point inward slightly helps maintain that position. Something that really helped was to spend time holding the front rack position with an insane amount of weight in a power rack. I can front squat 225 for a few reps, but in the power rack I do partials with 315 (I'm 175 pounds). I'm talking about just a few inches at the top to stretch out the forearms and get comfortable with holding that front rack position. Anyone I know who hates front squatting always talks about the pain from holding the bar. Getting past that discomfort is key to doing more reps.
Thank you sooo much for sharing those really useful words of tip and tricks of doing BB front rack squat. Really appreciate your good nature and intentions to help people who are in learning stage like me
The pain in the wrists are a challenge for me, thanks.
This is a great tutorial. I have always struggled with front squats and they never even felt like a leg movement because of how unstable my upper body was as a result of poor form. Thank you so much for all of your content. You are a godsend
I was hinging at the hips way too much. I guess a product of my low bar back squat drills. Great video. Thanks!
I incorporated the slght hip hinge and the ankle stretches and worked great, thanks
You're welcome! Glad those tips helped!
2 y.o. video. Timely and timeless, as all of your videos. Thank you!
These tips look and sound good. Hope these fix my tipping forward. Usually get to 140 kgs and it’s all over. Around about 120kg I’m starting to feel myself tipping. Can’t wait to try these tip Friday. Thanks 💪🏼💪🏼
Damn you strong
This channel is pure gold.
Thorough explanations, great examples and simple corrections. Preciate the video!!
This is the best front squat video I have yet to find on RUclips. Thanks for sharing.
Theres a whole university dedicated to squats?!!
Yes . The bachelor's degree is s 4 year course
IG models need some kind of school still ya know
I'm rehabbing with pause box squat, got to 18 inches and right there is where I find I've been sitting back just as you say. I figuered it is a neutral pelvis issue but im going to keep trying to find it. Thanks for verifying my intuition!
Absolutely informative ❤️❤️❤️ Loving my front squats already. Thank you ☺️
The ankle stretch fixed my issue. Thanks!
Great tutorial, thank you sir. I’ve definitely been hinging too much. Time to work on this piss-poor ankle mobility.
Short and sweet love the hip hinge pointer.
This helped me immensely today.
I thought I was getting knee pain because of my foot positioning but as soon as I included the hip hinge in my movement it was gone. Thanks a lot!
That was excellent. Thank you coach
good video and description. people don't realize how technique and positioning are key to an exercise. you could save yourself injury and also get more gain, over a duration and period of time, if you learn and do your best to adapt the principles of an exercise properly. and that's what he shows here exactly. for any exercise, learn the basics and upgrade your flexibility as best as you are able to. this will go a long way in your fitness career.
Gold! Thanks!
Excellent video. Thanks for The Squat Bible as well!
i have a very long femur compared to my body, so i wanted to change to front squats, but i always felt them weird. hope this helps! thank you
I always feel like a zombie after front squats anyway.
Great video, simple and comfortable to watch. Thank you
Thank you for this type of vids! Really good info! Keep it up! Viewer from Argentina here!
You're so welcome! I'm glad you're enjoying them!
Could the failure ever be secondary to poor core strength?
Potentially. Strength is something that precedes stability - we then need to maintain that tension throughout the movement (aka stability). In my experience most athletes have sufficient strength, their ability to coordinate what they do have is where the problem occurs.
Knowing and doing 2 different things
You are right. I was performing the front squat like I was performing a low-bar back squat (using my hip more). The tip about with "slight hip" and "knee control" was the dead-on main point. That fixed my issue. I was having balance issue like you showed in the beginning b/c of it at 1:20. Great video.
Thank you so much, it helps to understand the position!!
I'm gonna do front squats now I don't have access to a rack... Or barbell.. or plates.
So I have a bar, it was a monopod but I'm gonna try a curtain bar I found tha is pretty solid strangely, two 25L jerry cans and water. And a few photo stand bags full of weight. This is gonna be fun.
Stiff leg deadlifts after, stood on a little diy platform.
Covid19 fun
Excellent tutorial and well-explained. Just hinge A LITTLE, break knees and straight down. Reason why bar kept rolling off my shoulders during Zombie Squat is b/c I was hinging too much (like a back squat) on the decent. Thank you, Squat University!
#SquatUclub, perfect timing - doing front squats today!!
I learn so much from your content!
#SquatUclub
You rock Aaron, I was thinking about starting a FS specialization phase !
✋ What should I be doing with my shoulder blades? Pinch back like a back squat, or rounded forward to accommodate the barbell? I've been trying to pinch back as much as my body will allow in my front squat position, which isn't much. Is 2 fingers and a thumb an ok grip? Ive got long-boii fingers. It feels pretty stable and comfy but i've never seen anyone else do it. Also How should I breathe? I found that a big breath before un-racking causes me to get lightheaded if I release any pressure while getting into position. If I don't release the pressure, and hold this breath all the way down to the bottom, I am starving for air. If I un-rack only with a moderate amount of breath, and try to take a deep breath right before I move, I am unable to get as much air as I would like, as my lungs are getting crushed - this only occurs close to my current 1rep max, but seems to be my biggest limiting factor in going heavier. Do you have any tips on this? Thanks!
I'm no specialist but it sounds like you should start lighter. I find that putting my hands slightly wider but bringing my elbows in creates more of a stable platform across my upper chest. Almost as if I'm rotating the arms so that the inside of my bicep is facing upward (just a tiny bit). The shoulder blades will naturally come around but it should all feel solid once you bear the weight. Wrist flexibility is always hard, I think if your pinky/4th finger comes off that's fine (I think this happens in some of his other videos). The comment above by @marcus_ohreallyus is helpful. Good luck man!
@@garthjohnson88 thanks, It’s hard not to ego lift when I’m so used to back-squatting significantly more weight lol. I think I need to work on my hip movement too to keep my chest up because I think my wrists and arms are putting in much work on the up movement.
@@mjdutsar Also, take a look at Squat University's episodes 45 and 46, I think they will help you with establishing good form in the upper body and hips.
I started front squat with smith machine. I am not ready to do front squat without smith machine...yet. But lately im having bad wrist pain when i do front squat and I believe that to do with my back or shoulder mobility. But one day ill do front squat with bar properly.
Thank you for your help
Quality video, thank you.
Thanks ure videos have always helped improve my technique
Love your work Aaron! This video reminded me to ask if there are any tips on improving strength/stability around the upper body? I never attempted frontsquat, but after this video I feel tempted to do so. However, when I try to do a stiff legged dead lift or do a row from the floor, my chest collapses and/or upper back rounding ensues. I'm guessing the solution might be along the lines of fixing thoraccic mobility, stretching pecs and work the back muscles, but I would love to hear/watch your take on it!
You are the best 👍🏼
Great tutorial thanks for the tips
5:30 for me it was how my trainer teached me squats, stating from this zombie position to learn the balance first.
What an Intro!
As always great content will definitely try
Thank you! Hope these tips can help!
You’re great guy thanks for the video
great explanation. thank you.
I like your videos sir, teaching style is so cute, very much explain. Great, waiting for your support and guide line.Thank you so much sir
Great video thank you!
Definitely going to give the zombie no hands front squat a go! Maybe even warm up with it to get the prompts going.
Thank you!
Thank you so much 🙏🏻
Thanks
Mister , you are pure gold , thank you for share you knowedge with us ! much respect , god bless !~ #SquatUclub
You're so welcome! Thank you for checking out the content I make!
Great video
Amazing. Ty
Very helpful!
Good stuff !
It's time to subscribe
Thank you man
With the help of my physical therapist and your videos I have started to triangulate that some of my big issues are mid spine mobility and unevenness in my squat because my equipment for a while was on an uneven surface. I've had to back off of heavy weight because of back pain on my left side and strange sensations in my left hip. Its been indescribably frustrating and discouraging. This morning I woke up thinking that maybe zombie front squats would be the way to go since I'm basically starting over from extremely lightweight. Searched this video and boom.
i have pain on my shoulders doing this, how do i stop it?
Thank u so much, that must be my problem because I can't perform clean nor snatch nor front squat from some reason, ....now I ve just seen why? I' only know how to do back squat , so what I do I put the bar in front and go down by using back squat technique.......how extremely frustrating it was till NOW
When I do this exercise I feel more of the weight on my shoulders and back then my legs I don't know what I'm doing wrong
Omg I keep getting my fingers hurt on descent. I'll try this
Where is the checklist?
My body is so fucked up. I can't do a front squat...
excellent
What about widening your stands for someone who may have longer legs compared to trunk ? would this help them stay upright ?
Great 💯
I’m learning the move and am at 5x5 40kg right now. Best to fix the issue now than 6 months down the line lol
#SquatUClub this is helpful. I hinge too much. Gonna try this
Hope it can help !
How long should you do Zombie Squat before going back to regular front squat? And is there a good way to transition back to regular?
There's no right vs wrong answer - and really you can do them concurrently. I used them as an assistant exercise before loading up front squats and at times on a day by themselves.
My heels come up when it starts to get heavy for me is that a front rack problem?
Watch Jeff nippards video, he mentions this
Very helpful....Thank you. I'm still struggling to keep my upper arms parallel. Any suggestions?
Will weightlifting shoes help or make it harder for the front squat? I´m thinging maybe doing front squats barefoot would make me less prone to collapsing forward?
Thanks for great video!
I believe that weightlifting shoes help front squat a lot, because they help give the ankle a better position by being on a heel rather that needing to stretch further when on a flat surface.
@@goober4860 Thanks for the answer! I just bought a pair of nike metcon 5 which raise the heel up a bit. It will be interesting to see the difference
@@Director414 Do you notice any difference?
@@Mrcheesydancer I don't know, I always have the weightlifting shoes on nowadays, front squat is never a problem. More problem keeping a good posture in normal squats. But I have very tight hamstrings also, kinda stiff in my legs over all...
Ankle mobility is detrimental it seems
Ahhhh, thank you so much for this video. I've talk this to my coach.
You're so welcome
I can’t even do a front squat with the bar everytime I go down I either fall one side or I can’t keep my feet flat on the ground
Liked and subscribed! Getting back in to lifting after a long hiatus. I used to love squatting and deadlifting but I started to get some should pain while squatting. I squat mid/low bar squat. Any tips? Thanks.
Should my wrists hurt?
after years i just cant do this, i cant keep my back straight
Please share details of the background music
Hey Doc have you ever ran into anyone who’s collarbone sticks out. Makes holding bar for front squat painful as bar rest on collarbone.
Yes, in that case sometimes its just about building up a callus and knowing thats one of the risks of trying to front squat.
Thanks for the reply. Know you have a bunch of comments wasn’t sure if anyone would reply. Love the channel and the videos. Have helped me improve my hip and ankle mobility greatly.
Hello sir. Do you have any tips on the safe level of butt wink in front squats ?
My front arm cannot bend aside to let the bar touch my shoulder, any good exercise to fix this issue?
Front Squat,
I can't get the Bar on my
Shoulders.
Requesting help.
Damn I need to work on the amount if hinge.
Are these able to be properly performed on a smith machine?
Lol nice
how does the notion of "butwink" come into play? I think i misunderstood what this is and what it looks like.
ruclips.net/video/GuWxLb-iYlg/видео.html&ab_channel=SquatUniversity
@@ynal156 very much apperciated!!
Should you static stretch before strength training?
I have more problems with wrists trying to unrack the bar.
you the man that helped a lot cheers
pinch or what sensation in front of the ankle?
Hi! Could you do Trap bar deadlift tutorials?
That’s great thanks! What if we dont have both elbows at the same level? Any tips?
Hi sir... I am footballer- 35yrs and I fall down from bike in an accident, got injured with my left hip joint before two years. Still it's paining pls suggest me for the same if suitable for me pls.I can run with my 60% speed and it pains after 10-15 minutes
I've been told front squats are better when recovering from a slipped disc.
I feel hella dumb I can’t get this 😭