5 Exercises to improve Your Front Squat and Quads Size

 

5 Best Quad Isolation Exercises (No More Knee Fat)

Video taken from the channel: Athlean-XX for Women


 

The BEST Way To Front Squat (QUAD BUILDER!)

Video taken from the channel: Mind Pump TV


 

5 Best Mobility | Flexibility Drills for Clean, Front Squat, Jerk / Torokhtiy

Video taken from the channel: Oleksiy TOROKHTIY


 

5 Best Exercises for Bigger Quads (NO LEG EXTENSIONS!)

Video taken from the channel: V Shred


 

Some Ways to Improve Your Front Squat Immediately

Video taken from the channel: Brian Alsruhe


 

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

Video taken from the channel: Jeff Nippard


 

FRONT SQUAT 101: Technique Checklist & Fixes

Video taken from the channel: Squat University


The front squat is an exceptional exercise for building quadriceps size and overall leg strength. It also beefs up your upper back and posterior chain. It has significant carryover to the back squat in powerlifting, building aesthetic teardrop-shaped quadriceps in bodybuilding, clean and jerk in Olympic lifting, and notorious CrossFit workouts like Fran. If quad sweep is your primary goal, favor front squats when possible in your workout routine. Shifting the weight forward to the front of your body places more stress on the quad muscles versus the hamstrings and glutes.

Mastering the front squat can take some practice, so use a lighter weight at first while you perfect your form. Let’s say you always do bodyweight squats. To build massive quads, try more complex variations, such as the pistol squat, Bulgarian split squats, renegade pistol squats, and box pistol squats. These squat variations will hit your muscles from different angles while increasing your. The quadriceps (or quads) describe the four muscles located on the front of the thigh.

They contract together to help flex (or lift up) the hip and extend (or straighten) the knee. The quads often become weak after an injury is sustained or surgery is performed on the lower leg or thigh. For this reason, it is important to learn how to strengthen this muscle group for a complete recovery. Extend your arms out in front of you and slowly bend your knees, pushing your hips back to squat down.

Lower your body as if you were sitting back into a chair. At the bottom of your squat, your thighs should be parallel to the floor (or go as low as you comfortably can with good form). Finishing off the superset with some short-stride walking lunges will make the quads work even harder for the same reasons. Cutting your stride distance by about half will emphasize the front quad and turn into a great burnout to tack on to your front squats.

Do 6-8 reps for the front squats and 20-24 strides for the lunges. – Lee Boyce. Catch the improvement, and then switch your focus to another set of factors. For example, you can work on quad size and front squat poundages for two months, and then transition to maintenance work for your quads as you work hard on your posterior chain and your low-bar setup over the next two months. Shallow squats predominantly target the quads, which are more active over the top half of the move. But by selectively doing partial squats—or machine hack squats—with heavy weight, in conjunction with full-range moves, you can emphasize your quads and build massive size.

The exercise touted as the best quad builder is the squat, and it’s an effective exercise. However, as with all other compound movements, your body will always strive to use the muscle or parts of a muscle that are best suited to do the job. Your body isn’t after balanced development, but rather survival.

Walking lunges, when done with a normal stride (when walking, have the front heel he nearly in line with the back knee to mimic best the high bar squat patterning) can increase.

List of related literature:

However, these lower-body exercises—which include squats, single-leg squats, split squats, step-ups, and sled pushes—do a lot more than develop bigger, stronger quads.

“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

Quadriceps, hamstrings, gluteals—Squats using body weight or dumbbells for resistance.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Squat each

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

The basic mass-building exercise for quadriceps and gluteals is Squats—an exercise you will find in every program from Beginning to Competition and one which every great bodybuilder has learned to rely on.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

To accomplish this, you can use exercises that train multiple muscles at the same time such as squats (gluteals, quadriceps, and hamstrings) or push-ups (chest and triceps).

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

quads, hamstrings, glutes, hip flexors, lower back, spinal erectors, shoulders (3) Perform a squat while holding an object, such as a weighted backpack, overhead.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Quadriceps Squats-Body Resistance, Dumbbells, Elastic Resistance Movement—Stand with feet shoulder width apart, distributing body weight evenly on both feet.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Finally, as you lower yourself down into the Natural Squat, maintain it, then raise yourself up and out of it, your leg muscles (specifically, the quadriceps and gluteus maximus muscles)

“3 Minutes to a Pain-Free Life: The Groundbreaking Program for Total Body Pain Prevention and Rapid Relief” by Joseph Weisberg, Heidi Shink
from 3 Minutes to a Pain-Free Life: The Groundbreaking Program for Total Body Pain Prevention and Rapid Relief
by Joseph Weisberg, Heidi Shink
Pocket Books, 2005

Squats A squat basically involves bending your knees and rising again.

“Implant Dentistry E-Book” by Arun K. Garg
from Implant Dentistry E-Book
by Arun K. Garg
Elsevier Health Sciences, 2009

These exercises include the hurdler’s stretch; the single-leg or double-leg inverted hurdler’s stretch; deep knee bends, lunges, or squats (with or without weights); the standing straight-leg toe touch; the arch or bridge; the standing torso twist (with or without weights); inversion; and the shoulderstand or plow.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Alexia Lewis RD

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

[email protected]

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105 comments

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  • This video was so helpfull that i subscribed to whole channel. Great attitude, no BS and excellent attitude.

    It almost got me to do another workout for today ��

  • Насколько полезны эти растяжки если с детства гиперкифоз,в результате мышцы разгибатели спины в грудном отделе гипертрофированны и при любом упражнении на спину или приседания они перегружаются.

  • Good vid. Thanks for the tips. I’ve always neglected the FS because of mobility but know I need them to get my other numbers moving.

  • видел несколько роликов как Вы делаете жим грифа над головой из фронтального седа. хотелось бы увидеть упражнения подводящие к этому движению)))

  • 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.

  • 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?

  • 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?

  • Thanks for this, Danny! ��
    I can’t do a front squat because of my disability, but I do Zerchers instead of them, but anyway: now I know how to explain the exercise to newbies:)

  • I need mobility for my left shoulder. I can see my tight/shortened pec minor and coracobrachialis. Got any tips to improve mobility there?

  • I feel like the bar is choking me when I front squat and that my elbows keep dipping forward no matter what I do to try and stop it!

  • 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.

  • Brian i watched this yesterday and i was able to front squat today with 0 wrist pain. Ive always had bad wrist pain with the left one and couldnt get the front squat down cause of the that. But today i did and did some reps and everything you said helped (no wrist straps and body builder form though) so thank you very much youre a true professional.

  • 5:38 he said N Word!!!!! I’m kidding, but making some food while this was playing I laughed across the room lol. Thank you for the video!!!! Been working on these quite a bit lately.

  • I havent done a front squat in 3-4 years and never worked them much. My squat PR is 515, and im over here struggling to get used to 95lbs with straps. Every set feels more comfortable as i focus on keeping my head down, spreading my knees and breathing/bracing properly. BUT LET ME TELL YOU……….IM POURING SWEAT after about 6 sets of 10 with 95lbs!!! LOL LOVE THE CHALLENGE THO!! Appreciate all your info, one of the best channels ive come across in years, great delivery too!

  • Front squats are extremely valuable for Husafell carry, atlas stones… anything that requires a weight to be in front of you. I both love and hate them.

  • 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.

  • 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.

  • Thank me later.
    1. Single leg lunge
    2. Front barbell squats
    3. Normal dumbell lunges
    4. Kettlebell/dumbell squats
    5. Leg press
    Subscribe my channel I am new to youtube, may god help you achieve what you want in your life, thankyou.

  • So helpful and simple to understand. There’s a difference when an experiened athlete does these tutorials and when a youtuber does it.

  • Question Exercise 4 leg press, ive always been told not to lock my knees, and never have, r u just locking ur knees for video purposes or do u lock ur knees??

  • 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

  • Very clean and explaining all ur workout. I like ur videos. I am ex weight lifter from India. Iam 61 year old. Thank u very much. God bless you.

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

  • оп-оп-оп, крутое видео. Как раз не хватало мобильности для приседаний фронтальных. При других хватах округляеться спина, а так можно избежать. Буду пробовать.

  • 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.

  • 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

  • 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

  • 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.

  • 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.

  • 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

  • Thank you for the tips. I’m just starting doing front squats, because I hit the wall with back squats, because my quads are weaker than hammies and glutes. Only trouble I’m having with front squats is breathing. I guess I get used to it, and learn how to breath with the bar in the front.

  • 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?

  • 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??

  • This is a good one. I need major let work. My legs are so skinny! I don’t wear shorts in public cause I hate my legs. If I’m consistent I’ll have legs like it’s Amy Jo! ��

  • This is great! To add, my ballet teacher always said to “Keep your knees aligned with your middle toe,” to prevent your knees from caving in. Which also helped translate into effective quad workouts. It helped me and I’m sure it can help anyone else looking to build quads.

  • 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? ��

  • I used to keep my chin up; today I kept it level/neutral (your tip at 5:07); Thank you for this suggestion. The bar position felt significantly more stable. Had a great Front Squat session today!!!

  • 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.

  • I first did that key-lock stretch in my Kali martial arts class and I’ve come back to it. Gonna be front-squatting here in about 20 minutes. Thanks Brian.

  • 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

  • Been training for years n sometimes rush through workouts missing key cues on my technique but seeing Danny’s vids has helped me slow down to perfect my technique n given me a few new things to incorporate! Much mahalos braddah Danny!!!

  • 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!

  • I just listened to the episode where someone asked about the front squat. I wanted to start incorporating but was nervous… this video helped A LOT!:)

  • all these videos show getting into the hold position. for me the hard part is that no matter what i cannot have teh bar above the middle of my feet at teh bottom. I only feel balanced when the bar is almost over the tips of my toes or an inch past that. And i think its because my back goes more forward even though its flat. no matter how hard i squeeze my back muscles even without having weight i cannot go more vertical than that for some reason.

  • Something I’ve found works quickly as a pre-whatever to the front rack position is to “foam roll” the triceps with the bar, preferably the smooth part unless you’ into self sadomasochism. Basically hang as much body weight as you can on top of the triceps, standing in a squat rack or any other position where you can hang your body on your triceps while not having the bar move away from you. Do that and grind on that triceps *side to side*. Move the position of the bar an inch and grind side to side. Do about ten reps side to side before moving the position. Do this for the entire length of the triceps. I’ve found doing it close to the insertions is the most impactful if I’m stressed for time, but try and do the whole length of the triceps. You want to focus on the long head since it inserts at the scapula. Try this on one arm and then compare by just doing the front rack position in the air. Think elbow joint to armpit or look at an anatomy chart where the long head is. Thank me later:-)

  • Thank you very much, that was very cool to learn from you and I liked all of your mobility exercises, you made a lot of sense and it was clear to me how and why. I am going to try them right away.

  • Even though I do not speak your language, I could understand and follow your drills and instructions. You surely know how to to train and teach. Thank you for sharing this video.

  • 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?

  • I haven’t back squatted in several months. Been doing front squats as my primary compound leg movement and it feels fucking amazing. Definitely transfers over to my deadlift as well!

  • It took me a year of practice to get the joint mobility necessary for the traditional rack position on the front squat. Took it easy with a bare bar, little by little trying to get racked properly. A year later, I could do it. It was worth it.

  • Chin neutral. Check. I had a terrible time the other day with front squats and was looking up the whole time I was doing them. I’m going to try these tips next time I front squat. I just started doing them recently (after back squatting exclusively) and am surprised at how much less weight I can handle on the front squat compared to the back squat! Thanks for the tips!

  • Great video. I’m struggling with front squats and really thought I wouldn’t. The bar is really uncomfortable on my shoulders and my wrist mobility is terrible. Tried cross arm style and it was better. Tried the straps and it was not as good. I’m determined to get it down though. I can put much heavier weight on my back than my shoulders. I assume this is natural?

  • At the moment I’m lifting at my friend’s place and he has a limited set of weight plates so I had to swap back squats to front squats. It’s an amazing exercise but in all honesty, the front rack position is a pain in the…hands. Will need to try some mobility drills.

    The bodybuilding method just doesn’t work for me. It feels very unnatural and unstable.

  • I know everyone’s squat is different, but honestly “unlock the knees” is such an underrated queue. For years i only ever thought about “sitting back with your hips” and I’d fall over backwards.

    Obviously my ankles were a huge part of that, but i worked on them and still had struggled with the squat. That is until i figured out that i should “unlock” or “break” at the knees first, THEN sit down and back with the hips. My problem was not loading my quads whatsoever, i was trying to squat entirely with glutes, no wonder i was falling backward and/or doing Good Morning squats.

    “unlock the knees!”

  • Good stuff, but I was hoping to hear tips about breathing/bracing. I can’t do more than 2-3 reps without needing air, which collapses the valsalva/brace.

  • Thank you for your awesome videos. You mentioned doing bjj. I was interested to know how you mixed in your bjj with weight training. As far as how many times a week you do each. I’m doing both right now and it can get draining at times. Wanted to see how I can maximize my training for both. Thanks in advance

  • 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.

  • Brian can you please shed some light on my form and if that’s okay?? I’m a bit different, I do my front squats either zombie style or my hands up beside my neck. in other words i don’t really touch the bar with my hands. making sure to keep the stability on my delts and clavicles and bar jammed up to my neck. Helps keep me totally up right and prevents me from falling forwards.

  • hello friend, good afternoon When I see you do the leg press exercise I remember now that I do this type of exercise and I was injured, I am in severe pain in the buttock, and the physiotherapist tells me that I have a PERIFORM problem in a muscle in the buttocks, I am doing other types of stretching to improve and be able to return to practice the muscles and return to doing the leg prees, do you think I should continue with the leg prees? doing it with less load? return to me please.

  • How about demonstrating your favorite exercises that work the core; not necessarily planks but something that involves weights…maybe overhead squats?

  • 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!

  • 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!

  • 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.

  • The last stretch you showed was really the one that did it for me a few years back. After only a few weeks I got 3 fingers under the bar with minimal shoulder distress. Doing all those 3 stretches can probably fix a lot of shoulders for fronts very fast!

  • What do you do when you can lift more weight, but cannot hold it? For instance, my lower body can lift more than my upper can hold.

  • That tip about pushing elbows up and hips through is a good cue, helped me today. No where near my BP though but getting there. Great content.

  • … and if your elbows are pointing down, you cannot catch the weight on your shoulders… only with your hands. That’s my problem. But, I’m 66 and just getting started. So, I’ve got months and months to work on my flexibility.

  • 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

  • Hi Vince I was just wondering if you could help me out… my name is Dillon and just over 6 months ago I got weight loss surgery (stomach sleeve)
    This has helped me go from 145kg down to 95kgs this is mainly from food portion control and high Keytosis, the surgery means that my stomach intake is about only 250-300ml so I’m just wondering what to do from this point can you recommend.

    Cheers.

  • 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?

  • Uh �� how do variations of a front squat count as 3 seperate exercises its still a front squat and not really that helpful 4 of these are pretty much compound exercises not really isolation in the least

  • 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

  • Great video. Most people I see doing this movement in the gym are holding the bar in the front rack position (using all fingers wrapped around the bar) as opposed to using the fingers as a stopper to keep the bar in that groove created by by the shoudlers and clavicle. The bar always ends up trying to roll down the lifter’s shoulders as he descends becaused it takes some freaky mobility to keep the elbows up when you grip the bar like that. Looks painful on the wrists. My front squat inproved once I got comfortable with having that bar right up against my neck and keeping it here. What helped me was to use the power rack with pins at chest height and overload the bar. At the time I could only front squat with about 185 max but I would load the bar in the power rack with 225, then 315 and all the way up to 405 and do partial reps. A couple months of that before my front squat sesions and I was doing 225 for reps. So I was probably able to squat with that weight the whole time, but the heavy partials made me super comfortable in the front rack position and my regular workload felt light after that. Learning how to do proper power cleans will help with that also. Once you’ve been throwing around your own body weight and catching it in the olympic front rack position for a while, it makes front squatting easier. I rarely use a rack unless I’m doing 225 or higher and can’t clean it to my shoulders.

  • 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.

  • 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 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.

  • Very good explanation and demonstration. I can understand so much more now. Thank you for teaching us. I am a big fan of your Tabatta song. Only a champion could perform such a feat.

  • Privet. Vopros. Pri podnjatii shtangi na grudj s pola, u menja mezinci voxodjat za shtangu s obratnoj storoni. I ja nikak ix ne mogu vernutj obratno v lodonj. Kak eto ispravitj? spasibo

  • this video absolutely helped me get into the front rack position. one year ago i couldn’t even get into a high bar squat position my forearms triceps and lats were so jacked up. after constantly working on my mobility I got it but I know I have to keep at it or I will start to go backwards. thanks brian

  • Quizá este tipo sepa una que otra cosa de acerca de cómo ejercitarse, pero en relación a la ejecución de una sentadilla frontal, no.

    La barra no se sujeta con dos dedos, ni se apoya cruzando los brazos sobre los hombros.

    Se debe sujetar con la totalidad de ambas manos, mientras descansa sobre los hombros y la parte alta del pecho, si no se puede sujetar así, primero se debe trabajar en la flexibilidad de muñecas y codos para poder ejecutarla correctamente, quieren aprender, hay que ver cómo lo hacen los halterofilos.

  • 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:)

  • Thank you so much for the mobility exercises. My flexibility in my wrist is fucking sad and I can’t go as heavy as I’d like crossing my arms to hold the barbell.

  • 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 ��������

  • In America we all have good mobility, because even little children have mobile phones! Good idea to use straps. I’ll try these out next time I front squat.

  • 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’ve been using a different stretch for hand positioning, I set my hand against a wall or other surface, fingers pointed down, arm out stretched, and turn away as if I were stretching my chest, I feel it through my forearm and bicep, and shoulder. I use light pressure and gradually increase the range. It’s basically what you were doing just in one step not 3.

  • Sir please tell where exactly in the shoulder as I have eleven pain in the shoulder bone when I keep the bar…
    And the information is really useful… Big time fan of your sir ��������

  • Thank you for this video, my osteopath directed me to your videos as I’m lifting and trying to be more mobile. I was wondering do you do anything on snatch mobility? Thank you again from Australia.

  • Amazing how fast you lost baby weight AND look even better than before you were pregnant!
    My baby is 17 but I still need your plan!

  • The goblet squat tip was great. I can keep my torso vertical with bodyweight. But not with a barbell… My hip just shoots back. But with a goblet squat I can practice my form better.

  • 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.

  • 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’m impressed by how concise your presentations & demos are, Danny. So much important info without any nonsense, but still captivating. Good stuff! I always learn something. I do more zerchers for my quads when I’m in the rack, but I’m going to add more front squats after this video. Thanks!:)

  • Nearly three year old video, but my first time watching this video and done front squats a total of three times, most of my workouts being focused previously around bench, back squats, deadlifts. Video itself looks good and mobility is the thing I need to improve for the move.

  • Your tip about holding the straps close to the bar was a life-saver! Seen several videos about using straps, none of them seem to be aware of this crucial tip. I just started using straps for the front-squat and the bar would start slipping down and I couldn’t figure out why then I saw your video and it fixed it! So thankful!

  • 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 ������

  • I needed this video. I always struggle with either my wrists objecting to the angle or front of the shoulder objecting to the weight

  • Don’t you people think that Russians inspire confidence when they talk about weightlifting?
    Also love the 0:45 part, where he makes the joke but doesn’t even smile a little bit XD
    Great exercises, I am putting number 4 in my mobility warm up since my shoulder rotation movement is pretty weak.

  • Штанга должна лежать на груди, а не на плечах при взятии штанги на грудь и вставать гораздо легче, когда штанга лежит на груди и ещё пальцы должны быть в замке также как и при рывке, что почти никто не делает

  • 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!

  • I’ve recently injured my wrist because of poor mobility. But with these exercises I’m improving all the time. Very helpful and thorough explanations. Thanks a lot

  • Спасибо за обучение! Мне 40+, рост 190, вес 100+. Был сильно поломан (множество травм, включая суставы). Занимаюсь регулярно, но к сожалению, потеряна гибкость. Благодаря этим видео идет улучшение. Остается проблема с полным седом. Можно доп упражнение?

  • 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?

  • Pero pero, como haces esa sentadillas frontal, esta mal echo, agarras asi la barra y te rompes las muñecas, aprende a hacerlo primero