Front Squat

The front squat is the squat variation that allows a coach to determine an athlete’s readiness to perform a clean.

To properly execute the front squat, with the barbell rack at the appropriate height on a squat or power rack, the athlete will grab the barbell thumb distance away from the inside edge of the knurling with both hands. They will step underneath the bar, placing it on their shoulders. A common misconception is the bar should be placed on the clavicle. This is neither comfortable or ideal. Once the barbell is placed under the shoulders, the athlete with a full grip on the barbell, will rotate their elbows around, making sure their humerus are parallel with the floor and lift the barbell from the J-hooks with their body and take 2 steps back and spread their feet to squat position. Keeping the torso upright and balance in the middle of their feet, the athlete will sit down directly so their hips lower between their ankles.

One of the main determinations of readiness is the angle of the arms relative to the floor. The more parallel the humerus are to the floor, the more comfortable the position an athlete will find. If thoracic mobility is an issue, an athlete can work on their mobility using the back rack mobility drill.

For advanced athletes, finding a 1-rep max of their front squat will help determine their readiness and strength capacity to perform a classic clean with proper technique.

We recommend performing the overhead squat as 3-6 sets of 3-8 repetitions.