How to Do the Barbell Front Squat for Beginners: Technique, Common Mistakes, and Easy Shortcuts

Tamara Villa

The barbell front squat is a compound exercise that can place less force on the knee and shoulder joints than a squat in which the bar is placed on the upper back. Advanced athletes may benefit from adding this exercise to their training routine.
lower body strengthening. But if you are a beginner, you should first know his technique and some tips to get started.

Unlike the back squat, the front squat involves placing the
bar in front of the head, across the shoulders. Similar to the back squat, the front squat targets the quads, but to a greater extent than the back squat. Technique is vital to avoid injury and maximize benefits.

How to do a barbell front squat

The proper grip and
elbow placement They are essential for security reasons. Spend at least 15-20 minutes experimenting with different positions and making changes as needed. Step up onto the rack and rest the bar on the meaty part of your upper chest. The bar should be close to your neck, but not touching it.

Grab the bar with your hands, which should be
shoulder width apart. Place your fingers under and around the bar so that your elbows are lifted forward, up, and away from your body. Getting all four fingers under the bar requires a
great flexibility in the wrist. If you can’t get all four fingers under the bar, simply use two, your index and middle fingers, under the bar.

Puff up your pectoral (chest) muscles so there is no pressure on your fingers. At no time do your fingers support the bar. With a
good upright spinal position and a lifted chest, the chest supports the bar. The fingers simply prevent the bar from rolling forward. Pull out the bar and take a step back, away from the rack. Place your feet a little more than hip-width apart with your toes slightly turned out.

Woman doing squats/PEXELS

Keep the
elongated spine and upright back. Heels remain on the ground and your weight is centered on the middle of your feet. Try not to move forward on the balls of your feet or backward on your heels. Lower your body into a deep squat. In the lowest position, your hamstrings will almost touch the back of your calves.

Keep the
Elbows raised to the height of the bar (if possible) and chest up to prevent the bar from rolling forward. Lower your squat in a slow and controlled manner with your hips and knees extended simultaneously. Continue lifting until your body returns to the starting position.

The front squat is different from a traditional squat in a few ways. So, the
back remains almost completely vertical as you descend, unlike a traditional squat, where your torso leans slightly forward. The knees extend further forward and the ankles flex more.

Once you’re done with your barbell front squats, it’s time to reattach the bar. Take a step forward so that
J-hooks are in line with the shoulders. Keep your elbows up. Take a deep breath and inflate your chest, pushing the bar slightly up and toward the J-hooks. Step back and away from the bar.

Woman doing squats/PEXELS

Benefits of the barbell front squat

The front squat is a compound exercise with several benefits. This exercise is for the
quadriceps, hamstrings, glutes and hips. It also works the erector spinae, a group of muscles that runs along most of the spine, and to a lesser extent the rectus abdominis.

Exercise helps facilitate
muscle activation that support the shoulder complex, scapula, and lower back. These muscles are also important for proper posture and for p
relieve back pain. And if your goal is to improve quadriceps strength, the barbell front squat is more effective than the barbell back squat.