Use heavy objects held at chest level
💡 Pro tip: Start with goblet squat using single weight at chest
Barbell, squat rack, safety bars
Safety: Set safety bars at appropriate height, use clean grip or cross-arm grip, keep elbows high
Front squats build tremendous quad strength while demanding exceptional core stability and thoracic extension. The anterior bar position reduces lower back stress compared to back squats and naturally enforces proper upright posture, making it an excellent accessory movement for powerlifters to address weaknesses and improve overall squat mechanics.
Regressions for building up strength
Single weight easier to hold and balance
No external load to master pattern
Reduces range of motion and provides depth target
Progressions for advanced athletes
Increases time under tension and control
Variable resistance increases difficulty at top
Greater mobility and stability demands
When you can perform 8-10 reps with excellent form for 3 sets, maintaining upright posture throughout