Why Is the Front Squat Form Important?

The correct front squat form is not just about lifting weights. It is also about technique, which is why proper form is so important.

The front squat is an exercise that has been around for quite some time, and for good reason.

In this article, we will discuss why the front squat form is so critical and the benefits of performing the exercise with the proper technique.

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Benefits of the correct front squat form

First and foremost, front squat form is important because it can help prevent injury. When you perform the exercise with improper form, you increase your risk of injury. They can range from minor strains and sprains to more severe injuries like herniated discs.

Using the correct form can help prevent these types of injuries, and it can also help you build strength and stability in your lower body.

One of the critical components of proper front squat form is maintaining a neutral spine. This means that you should keep your back straight throughout the exercise, avoiding any excessive rounding or arching. A neutral spine helps distribute the weight evenly throughout your body, reducing stress in any one area and decreasing your risk of injury.

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Another essential aspect of the front squat form is the placement of the barbell. The barbell should rest on your shoulders, just in front of your collarbone. This position helps keep your center of gravity balanced, making it easier to maintain proper form and prevent injury. It also places less strain on your wrists, which can be a problem when using other squat variations.

In addition to injury prevention, proper front squat also allows you to get the most out of the exercise(Catalyst Athletics/ Youtube)

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In addition to injury prevention, the proper front squat form also allows you to get the most out of the exercise. When you use the correct form, you engage all of the muscles targeted by the exercise, allowing you to build strength and increase your overall fitness level more efficiently. By using the correct form, you can also improve your range of motion, which can be helpful for athletes or anyone looking to improve their mobility.

Proper form can also make the front squat more comfortable to perform. When you use the correct form, you distribute the weight evenly throughout your body, reducing any unnecessary strain on your joints or muscles. This can make the exercise more comfortable to perform, allowing you to focus on building strength and achieving your fitness goals.

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Proper form is essential when performing any variation of the front squat. Here are the steps to follow for each type of front squat:

Barbell Front Squat Form:

1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
2. Grasp the barbell with your hands shoulder-width apart, keeping your elbows high and your palms facing upwards.
3. Lift the barbell off the rack and step back, taking a few steps until you have enough space to perform the exercise.
4. Place the barbell across the front of your shoulders, just in front of your collarbone, and keep your elbows high.
5. Keeping your back straight, lower yourself into a squat position by bending your knees and pushing your hips back.
6. Descend until your thighs are parallel to the ground or lower.

Dumbbell Front Squat Form:

1. To start the dumbbell front squat, hold two dumbbells with your palms facing inward and your elbows elevated at shoulder height.
2. Stand with your feet hip wide apart and toes turned slightly outside. Keep your back straight as you squat down by bending your knees and pushing your hips back.
3. Go down until the thighs are parallel. then push through your heels to return to the initial position.

To start the dumbbell front squat, hold two dumbbells with your palms (CrossFit/ Youtube)

Smith Machine Front Squat Form:

1. Begin by standing under the Smith machine bar, with your feet shoulder-width apart and your toes pointing slightly outward.
2. Adjust the bar to the appropriate height.
3. Grasp the bar with your hands shoulder-width apart, keeping your elbows high and your palms facing forward.
4. Lift the bar off the rack and step back, taking a few steps until you have enough space to perform the exercise.
5. Place the bar across the front of your shoulders, just in front of your collarbone, and keep your elbows high.
6. Keeping your back straight, lower yourself into a squat position by bending your knees and pushing your hips back.
7. Descend until your thighs are parallel to the ground or lower.
8. Push through your heels to return to the starting position.

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In all variations of the front squat, it's important to maintain a neutral spine, engage your core, and keep your knees in line with your toes. Start with a lighter weight to ensure proper form before increasing the weight. As with any exercise, consult a fitness professional before attempting it for the first time.