Squats and Front Squats

O.P.H

Starting front squats today and just want some advice.

I'm gonna be using that crossed arm technique for holdin the bar.

I was told I should start with half the weight of my normal squat, is this right?

In my normal squat my feet are more than shoulder length apart and my toes are pointed out. For front squat should my feet be closer together or anythin.

Any other tips would be great, cheers.

BossArky

Your feet will be closer together with toes pointed almost straight forward.

The weight is held further forward in a front squat. This means you can squat down lower with your bottom almost touching the ground. The only way you can get down this low comfortably is by having a closer stance. Don't round your lower back though.

Start off with just the 20kg bar and see how you get on. No point in making a mess of it with too high a weight initially.

I find my mid to upper back gets pretty tired after front squats, similar to the DOMS from one arm or barbell rows.

Work on trying to hold the bar in the rack position at the end of the clean. Eventually, once you get more wrist flexibility, this won't feel so odd. It looks cooler than the crossed arm version too :cool:

wasabi

Most people can eventually do in the region of 80% of their back squat in the front squat, you'll be on a bit less till you get the hang of it no doubt. Ratios will vary with individual biomechanics of course.

Like BossArky said the rack position is ultimately a better way to front squat, the bar is just more secure. Most people can't do it initially, best way is to put a bar in the squat rack with some weight on it and just get as close to a good elbows up rack position under it as you can, do that every session and eventually it'll come.

There are a variety of stances you can use for your feet, I personally use pretty much exactly the same as for my back squat i.e. feet about shoulder width and pointed out at a slight angle. In general the closer the feet and more forward the toes the more quad you will be using and the less posterior chain, and the less weight you'll be able to handle, so choose a foot position according to your goals really.

Transform

you will also find breahing to be a little more difficult to do with front squats when you work the weight up. Personally i find them better and safer than back squats.