How you can perform a Proper Front Squat 5 Mistakes to prevent


Front Squat with Bodybuilder Grip | Exercise Guide

Video taken from the channel:


FRONT SQUAT 101: Technique Checklist & Fixes

Video taken from the channel: Squat University


Front Squat Form: Common Technique Mistakes

Video taken from the channel: Michael Carnahan


How to Perform FRONT SQUATS Killer Quads Exercise Tutorial

Video taken from the channel: Buff Dudes Workouts


How To Front Squat With Proper Form

Video taken from the channel: CanditoTrainingHQ



Video taken from the channel: Colossus Fitness


HOW TO FRONT SQUAT: Build Bigger Quads & A Stronger Squat

Video taken from the channel: Jeff Nippard

How to bail safely on a front squat. 5 mistakes to avoid with your front squat. How to put front squats into your workouts: Oh, and if you like this guide, we have an entire Strength 101 Guide that you can download free when you join the Rebellion (our free community).

I’ll send you the ebook when you sign up in the box below!Aim to get thighs parallel to the floor. To do this, squat down so your thighs even with your knees, which should be bent at a 90-degree angle. As you come back up, make sure hips are set right.

Find a foot stance that feels best for you. Pointing your toes slightly outwards helps some, but keeping them parallel is fine, too. If you’re not sure what’s best, start by putting your feet shoulder-width apart and pointed about 15 degrees outwards. Tense your abs like someone is about to punch you.

How-To Execute the Proper Front Squat Form. Adjust the pins in the squat rack so the bar will rest at slightly below shoulder height. Walk up to the bar and place the bar on top of your clavical. Grab the bar in either a clean grip position or a cross arm position.

Ensure that the bar is resting on you Deltoids. Stand with the bar on your upper-back, and your feet shoulder-width apart Squat down by pushing your knees to the side while moving hips back Break parallelby Squatting down until your hips are lower than your knees Squat back up while keeping your knees out and chest up. How to Perform the Front Squat: A Quick Overview Begin with the barbell across the front side of your shoulders. Place your fingertips under the barbell just outside of your shoulders and drive. Letting Your Knees Move Inward.

Never allow your knees to cave inward as you descend. That puts too much stress on your knees and can damage the ligaments. Solution: As you squat, try to push your knees slightly outward so that your knee caps point toward the same direction as your toes. Mistake # 5.

Hinge at your hips and bend your knees (as if you were going to sit in a chair) while keeping your chest up. Either raise your arms out in front of you at shoulder height for balance or bring your hands up to your chest. Keep your feet flat on the floor, and don’t arch your lower back.

5 Common Mistakes To Avoid When Doing Squats By Fitnessb October 30, 2014 17 Comments While squats are great exercises to have a bigger and firmer butt, you need to do the exercise right for you to achieve ideal results. #6Not doing the Front Squat more often. Image Source.

Front squat is one of the best exercise to condition your core, upper back and your quads. It emphasises more on the quads than the posterior muscles (Hamstrings and gouges) in comparison with the back squat and hence you should do these more often in place of the back squats if you have.

List of related literature:

3 Keep moving your arms forward as you lower your center of gravity to a Half-Squat position with your legs bent at a 90-degree angle and your rear horizontally aligned with your knees, or slightly below.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

For example, if you tend to break the knees first when squatting, you can work to correct this flaw by concentrating on pushing your hips back, possibly to a target such as a box (as in box squats), and consciously tell yourself, “Sit back,” on each rep.

“Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program” by Eric Cressey, Matt Fitzgerald
from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
by Eric Cressey, Matt Fitzgerald
Hachette Books, 2008

Other than that, you perform the movement in a similar fashion to the goblet squat: keep your elbows in tight to your body, maintain a good arch in your back, allow your elbows to sink between your knees as you lower into the bottom position, and drive your knees out and push through your heels as you stand upright.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

(glutes, hamstrings, quads, lower back, upper back, trapezius) Stand the same way you did to begin the clean and press, only this time, use a snatch grip (at least twice shoulder width).

“Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way” by Michael Mejia, John Berardi
from Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
by Michael Mejia, John Berardi
Potter/Ten Speed/Harmony/Rodale, 2005

Shove your knees out, pull your hamstrings back slightly, keeping a rigid spine, and lower your hips between your feet as you would when initiating an upright-torso squat.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

When you shift back into the squat, keep the knees aligned over the center of the feet.

“Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover” by Mandy Ingber
from Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover
by Mandy Ingber
Basic Books, 2013

Keep your back upright and lower down into a squat position, keeping your knees in line with your feet.

“The Busy Mum's Guide to Weight Loss” by Rhian Allen
from The Busy Mum’s Guide to Weight Loss
by Rhian Allen
Pan Macmillan Australia, 2018

LIGHTEN a) If your shoulder lifts up as your knees drop toward the floor, move that hand down toward the buttocks until both shoulders can come closer to the floor.

“The Yoga Bible” by Christina Brown
from The Yoga Bible
by Christina Brown
Penguin Publishing Group, 2016

Avoid these common mistakes: using a grip that is too narrow, letting the elbows Squeeze intoo closetothebody instead of flaring out, finishing the exercise with the upper body above parallel to the floor, not arching the low back, and locking the knees.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • so nice to see a gay man who is into fitness to a good standard!! You are so cute, but camp as hell sweety xxxx shame, as i’d snap you up if you were straight xxx

  • Congratulation for 30k subscribers guys!! left a like lets get to 500!!! also I haven’t done front squats for almost a year now I need to bring them back for sure great ques and information about this movement in this video!

  • A someone who just got serious regarding gains (diet/splits/actual science instead of gimmicks), I’m pretty glad I stumbled upon your channel. I’ve been following some other ones and they are not bad, but the quality of your production (speech speed/clarity, body mechanics/angles/explanation) are the best I’ve seen thus far! Made an instant follower out of me. Keep ’em coming.

  • Hey Aaron,

    I’ve been working a lot on ankle mobility, and yet it feels like I’m exacerbating a previously strained Achilles tendon. I’ve been resting it but also concerned I’ll lose that progress.

    In addition, do you have videos on causes of knee pain during front squats?

  • Oh for the love of…
    If your wrists hurt during the front squat in “clean” position, its not your wrist mobility thats sucks.. its your T. Spine that aint mobile enough to get your shoulders up and keeping your back tight and straight at the same time.
    Work your T spine mobility.
    Check out Oleksey Torokhtiy tutorial.

  • any reason in particular you shouldn’t use the thumb hook while crossing your arms grip? I use the same grip as you in the video but I’ve seen others use various grips

  • My husbent was able to lose over 15lbs in a short period of time, within a month with this product. its true,
    really working this product. You will not be deceived into buying it. It may work for you also.
    You can see it here:

  • Great explanation so you aren’t dumping into your knees. Hinging from the hips first is paramount. Good regression for lack of mobility

  • Excellent video, very descriptive, I just don’t like your recommendation of using only 2 or 3 fingers, I never met any real Olympic lifter that uses that grip, because can not be transferred to the Squat Clean receiving position.

    The sooner the Athlete practices the full handgrip in the front squat, the best for the real transfer of that mobility for the Clean.

  • How can we grip the bar the way that you do? It is impossible for me to hold it like that. I front squat the way bodybuilders do, with the hands crossed front griping the bar, but my shoulders get tired and i cant hold it up.

  • I got comfortable in the front rack position by doing heavy static holds in a power rack. When I say heavy, I’m talking about about 315 and above. When you get comfortable holding that much weight in the front rack position, actually squatting with 225 gets easier. I’m not a giant guy…175lb.

  • Just done front squats and i feel discomfort in my wrists, is this normal for a first time? Pretty experienced in the gym but new to front squats

  • Ommmmg how the fuck do you twist your wrist like that? Very few videos on front squat go over the mobility issue and I feel like that’s the only reason people struggle with this.

  • U got this shit down to a Science fam good way of explaining it i do a lot of single dumbbells front squats just to try it and have been doing them every since November of last year hate that my recreation center only has 75lb dumbbells but eye will good up in reps tho thanks for the insight ������

  • Front squat’s do have more quadriceps activation than a back squat. This is only true under heavier loads. Front squats are not necessarily a quad dominant movement when comparing to the back squat as they both produce similar glute activation (gluteus maximus):)

  • Thanks I have to say best tips I’ve found yet, for front squat, just couldn’t stop cholking and bruising my neck, tried shoulders back and down last workout and it felt just a little more comfortable,
    I’ve been so trying to force making that shelf that everyone talks about, by pushing elbows up shrugging a little, and it was just so tiering and straining.
    And you need all your reserves and energy for the squat, and I was practically using it all up by trying to create a shelf, where is shoulders back and down puts you in a much more relaxed and comfortable position, and the bar sits where it’s supposed to sit thanks.

  • don’t sugar coat it and tell them its an “unsustainable position”. if they don’t do this right and use too much weight they can seriously hurt themselves possibly chronically even.

  • Good video..have been training for years and can squat 180ks easily but suck big time at front squats. After watching this, going to try that Olympic grip! Thanks

  • Would holding a single dumbbell kinda under handled in front of you chest below you chin have the same effect? This seems like it would be bad to do on Smith machine which is all I got ��

  • so i have to use the Cross armed technique due to my limited mobility, and as i perform the squats, my cervical spine area feels a lot of pressure and tension.
    What should I do to fix this problem? Thanks.

  • I have been on YouTube for more than 5 years and by far this is my favourite video.
    Short, useful and that proper form was just satisfying

  • Ok I’m seeing mega buttwink on the “proper” form side and no buttwink on the “improper” side. It seems pretty excessive. You don’t feel your lower spine cracking a bit when getting heavy on the weights??

  • Having to hold the bar in the fingers is actually a sign of poor wrist mobility. You should work to get the bar into your palms (full grip) as this will allow you to have more control over the weights, especially when they get heavy:)

  • Hi guys, still new to weightlifting.
    The front squat is one of my hardest routines, I feel like I fail with my posture every time. That aside, is it possible/has it any effect if I use a band between my knees to activate my glutes more, like in the ordinary squat?

  • The cross grip is the worst. In order to secure the bar from falling, you have to press it down on your shoulders. This means you’re literally pressing down on your own posture which makes the weight feel way heavier and that will probably bruise your shoulders and make you hate this exercise. Learn how to stretch your forearms and wrists and train with the Olympic grip. Because if you look at how the hands are placed, you can see that they actually make the weight feel lighter on the shoulders/posture. This allows your torso to stay open and grow stronger that way.

  • Really helpful video guys, I’ve seen many people attempt this squat for the bar only to go roll up their neck and over their head. Btw I can say I’m still pretty beginner but so I don’t squat much but what are you thoughts on the Goblet Squat I figured it would help me to get the positioning right. Great to see Kyle wearing that hat!

  • 1:31 1:37 You got a like only for that comment. As a PT I can say that front squats humble sooooo many people. Keep it up, Jeff. Love your channel:)

  • I really want to start doing the front squat but knowing that I got short ankle tendons (tibialis anterior correct me if I’m wrong) I’m afraid my form will he very poorly. Does he have a video on ankle mobility? Or how to improve it? Cheers

  • Thanks for watching this video #TeamColossus! If we can get this video to 500 likes we’ll make a full in-depth tutorial on the back squat. Who wants to see that happen?

    Time Stamps-
    ( 0:30)Why front squat?
    Common Front Squats Mistakes:
    1. ( 1:08)Allowing the elbows to sink too low
    2. ( 2:22)Knees caving inward
    3. ( 3:11)Grabbing the bar too wide
    Proper form: ( 3:48)

    Fix Your Form Playlist:

    Fix your lat-pulldown form:
    Shoulder press:
    DB Bench press:
    Face pull:
    Lateral raise:
    Close grip bench:
    Seated Row:
    Leg Press:
    Glute Pull Through:
    Barbell Row:

    If you enjoyed this front squat tutorial, please make sure to smash the like button, share it with a friend and subscribe if you haven’t already!

  • Awesome content but In 1972, a crack commando unit was sent to prison by a military court for a crime they didn’t commit. These men promptly escaped from a maximum security stockade to the Los Angeles underground. Today, still wanted by the government they survive as soldiers of fortune. If you have a problem, if no one else can help, and if you can find them….maybe you can hire The A-Team.

  • Tried this, shoulder suddenly starts hurting, immediately abort the squat �� i was using horrible form (shoulder press form) while squatting. Now im here and now i know how ��

  • Btw for bodybuilders where big biceps is ideal then the “Olympic Style” with only finger tips or few fingers is fine but if the goal is to increase strength of the hole position in snatch and c&j then the whole hand grip is more ideal. To train this coaches often recommend performing warm up sets and then first working set using straps, then as you reach your main working sets perform them as natural to you because if training load is high that day then being strapped puts you at risk of being injured if you are tied to the bar. Also don’t “double wrap”, just one loop of the strap is enough for this, wrapping it round a few times of using figure 8 type straps is no good.

  • Great video. I have been intimidated to try these but you guys provided a good explanation. I tried these yesterday before watching your vid and the only thing that felt uncomfy was the positioning of my fingers. My left index finger felt like it was being pinched. ��

  • Pulled my quad doing these twice, I wish I could go back and do them since they were a staple in my program. Don’t know where I went wrong.

  • nice content, i have a feeling that you might just make it. Just keep scaling up your production value and making more interesting videos, i’d be super interested in seeing a bulk/cut transformation from you, i think you’d be capable of doing that:)

  • Whilst watching this video, I caught the accents right away. You know you have been away from Canada too long when a Canadian accent makes you homesick!!! Good video guys!

  • I get a sharp pain on my rear left delt whenever I try to do this. It’s happened for months now and has prevented me from wanting to front squat. Am I alone, and how would I fix this?

  • Came here from watching Layne Norton vids. Stumbled on Layne Norton from being a fuckup lifter. Jeff Nippard. Still not Layne Norton.

  • Front squatting weightlifting style uses a full grip, crossfitters use 2 fingers, and also front squatting for more than 5 reps is a killer, I wouldn’t recommend it unless you’ve been lifting for a while

  • I never front squat….but maybe I will try the bar tomorrow:P

    I have poor wrist mobility on my left side from breaking my wrist a while back. I think that’s why I shy away from this lift.

    Let’s talk about Kyle’s #HatStreak 😉

  • I was actually thinking of a back squat when I did front squats, and it hurt my back. I didn’t know you wanted your back to be vertical

  • Because of my grip mobility i have to use the cross position and so when i squat, i feel my cervical spine area gets a lot of tension and stress which brings discomfort. How can I avoid this problem? Am i doing something wrong?

  • 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.

  • I front squat and back squat everyday, Mon-Sun. I use the strap method but i do it slightly different. almost 2 years now. Quads are huge lol my fav exercise is the squat.

  • I had an injury that resulted in permanent limited mobility of my right ankle. I can’t being my knew out directly over my toe. Would you suggest avoiding heavy squats or what in that situation?

  • Only recently discovered Jeffs channel and he is fast becoming the final word on sound technique so much good info packed into these videos, might give the program a try too

  • Sir i can’t do it proper form because i cannot sit proper. So what i can do for proper sitting. please sir advice me to trend to sitting.

  • You never mentioned where pressure should be on the foot. In a back squat, it’s all on the heals. Not sure if that’s the case for front squats.

  • tells you something about that CLOTH when it activates sexual thoughts even when it’s worn by men, and that’s coming from someone that is as straight as anyone can be

    but women keep wearing it as if you’re not whoring for attention

  • Great How to video. I just started working out few weeks ago and Im following your techniques for proper form. but my gym doesnt have a barbell rack to safely get the barbel on, instead they have a smith machine. for now i can bring the bar up myself (since Im starting with very light weight to learn the forms first) but Im finding it more difficult as im adding weight for front and back squat and overhead press. It would be great if you make a video on how to use smith machine for squats and other workouts and maybe a comparison on free weights vs machine.

  • Gonna add these to my leg and back day to improve my deadlift and squat. Tried to add it into my leg day last week but my wrists were super uncomfortable… Now I see why. Thanks!

  • Some people cannot front squat. This guy has a good squat to begin with due to hip position on his build. Dont let people lie to you.

  • My wrist is burning like hell after doing this. Idk what I’m doing wrong. I don’t think I’m leaning forward but I feel like I’m about to break my wrist holding that bar.

  • This tutorial covers everything concerning front squats, most people have already done squats before they attempt front squats as a progression. Breathing correctly is the same as back squats so that’s why he doesn’t mention it but otherwise everything you need to know about front squats is here. Excellent tutorial. This guy is awesome.

  • My wrists aren’t good enough for the clean grip, but the other two fee really awkward. I’m doing your 12 week bulk plan, but could I swap this out for a normal squat?

  • Front squats are a staple of Olympic lifters because you need a strong front squat to get up with a heavy clean. In my opinion everyone else other than Olympic lifters are wasting their time front squatting. Back squats will build strength just as well.

  • If you are performing jerks, I world recommend practicing full grip keeping elbows high with 40% max weight. Play around with hand placement width. This will help with jerk efficiency. Otherwise finger grip is okay but not recommended as weight gets heavier.

  • #snapsquad bro when I front squat I dont like to hold the bar that way. I cross my arms overhand like an X and keep my elbows pointed up.

  • Great video! I just can’t seem to balance this correctly, even from the first rep. It feels like my wrists don’t allow the bar to go far backwards enough to rest on my delts… I just don’t get it, is this a wrist mobility issue? ��

  • Thanks. I have extreme limitted mobility in my shoulders and can no longer reach the bar for back squats. I sort of instinctively knew that with front squats there’d be difficulty keeping the bar from rolling forward but I think what to watch for and do was pretty well covered. I’ll give it a try. Thumbs up.

  • Walks through the crowd of fans… Hey! Nice video pointing out everything with front squats! Ok, enough taking up the celebrity youtubers time… BMG out!

  • Any good ways to improve wrist mobility for front squatting like this? I just started and it’s been killer on my wrists and forearms!

  • Left out important information about this movement and it’s purpose.
    1. Anyone know the difference between back squats and front squats and what these movement target and why?
    2. What’s the secondary target this movement activated and how and why?

  • I was setting mine infront of my shoulders! Front squatting 135 for 15 reps while setting the bar on my front shoulder hurts like crazy �� thanks for showing me where to put it

  • I have an issue when squatting where every now and again if I go really heavy (<6 reps, RPE 8+), I’ll lean too far forward and tweak my lower back. Would switching to front squats help this since I would be forced to stay upright to avoid dropping the bar??

  • The #SquatUclub is now on YouTube! As soon as I upload a new video, “like” it and comment with the hashtag #SquatUclub ASAP. I’ll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my YouTube channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!

    I’ll reply under the winners comment so make sure you keep up on your notifications!

  • Thank you! I was trying to do these with my weight on my heels. This is the first time I’ve seen the form explained so clearly. It feels so much better now!

  • Olympic grips are nearly impossible for people with longer arms. Just wrap a towel around the bar and use the cross grip. Much more comfortable.

  • I normally squat 225-240. But once i started doing front squats, my weight lifting dropped by literally 30 pounds.

    Truly shows how weak you are once you do it properly.

  • front squats are far less likely to cause injury, but guys avoid them because they have to cut their back squat weights by at least 50%, which hurts their ego

  • Hi, Jeff. Don’t know if you’ll be reading this, also i know this is an old vid, but i was wondering if this squat variation puts less strain on the wrist, specifically along the back of the hand since i’ve been experiencing mild pain whenever i extend my wrist (left wirst); like when doing push ups and the conventional squat.

  • 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.

  • Is it bad to do front squats the same day as regular squats? Or should I do one leg day with regular and another with front squats to switch it up?

  • Ahh i was doing a narrower stance, will def try this next time, i do like front squats, seems to me that i get injured far less than on back squats

  • 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

  • I started doing front squats this week and find I can get in position for the Olympic grip and the range of motion feels about right. My problem is that the bar rests on my collar bone and it hurts a lot. I had to rest a cloth barrier on my neck to work through the pain as i brought the weight up closer to where it needed to be to tax the muscles accordingly. I asked some friends and they said, “get a beefier chest or front delts”. I could see that helping, but since I am positioning my shoulders back and chest up as well as trying to get my bar into my neck, I don’t see how that would help much. Any tips/thoughts?

  • Is this dude like 20 or 55? I can’t tell. The steroids must be taking their toll xx PS why dont you STFU and get on with the exercise? We don’t need a 5 minute essay before we see how to perform a basic movement

  • 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 ��������

  • 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!

  • I’m really struggling with Anterior ankle impingement on the right foot.
    I’ve been doing Banded distraction 3 4 times a week since June 2019 and have increased my mobility enough so I can low bar Squat with weightlifting shoes.

    But I’ve hit a wall now where ive made next to no mobility progress in the last couple of months.
    I can barely Squat barefoot without my right heel lifting due to the limitation.

    Do you have any advice on what else I can do?

  • Tried this workout a few days ago, and I absolutely love it! I feel like it’s working more of my body in the right kind of way! New favorite!

  • 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?

  • You sound kinda like Ray liota in the beginning. Like you were bout to say “for as far back I can remember I always wanted to be swoll”

  • I just can´t perform it, no matter how hard i try a just lean forward, i cant do the upright position its just not possible… i´ve wanted to start weightlifting for so long but can´t do basic movement like this

  • For high bar / front squat, I find bending at knees and hips at the same time and focusing on straight up and down works better than pushing hips and butt backwards first. Pushing the hips back / seating back is a better cue for mid/low bar back squat as there is more tendency to lead forward (not wanted for high bar position), but that’s just what I found works for me…