Front Squat

Question 1

Front Squat: 5 Points of Performance for the Set-Up

Answer 1

1. Shoulder-width stance
2. Loose fingertip grip on the bar
3. Hands outside shoulders
4. Elbows high (upper arms parallel to the ground)

Question 2

Front Squat: 5 Points of Performance for the Execution

Answer 2

1. Hips descend back and down
2. Lumbar curve maintained
3. Knee in line with toes
4. Hips descend lower than knees
5. Heels down

Question 3

Front Squat: Points of Performance for the Finish

Answer 3

1. Complete at full hip and knee extension

Question 4

Front Squat: Two Common Faults

Answer 4

1. Improper rack position where the bar is not in contact with the torso
2. Elbows drop during the squat

Question 5

Front Squat Fault: Bar not in contact with Torso

Answer 5

1. Ensure athlete has an open grip and the bar is resting on the fingertips
2. Cue elbows high
3. Manually adjust the front rack position

Question 6

Front Squat Fault: Elbows drop during the squat

Answer 6

1. Encourage athlete to move elbows away from the trainer’s hand
2. Cue elbows up or strings on elbows pulling them up

Question 7

Extra: Front Squat Fault: Blocking Forward Travel with FS Therapy/improves torso position and to keep the bar in the frontal plane. bisects the foot.

Answer 7

Have athlete squat to a rack or two people holding pvc pipes in front of athlete

Bring pipes in or move athlete in as gets better.

Stand behind athlete offer support by leaning against hand

Slow descent

Push knees out

Question 8

Front Squat Bar Palcement

Answer 8

Thumbs distance from hips

Rests on body not holding in hand.

Weight vest a part of torso

Triceps parallel to ground

Question 9

Extra: Front Squat if Athlete Can’t get elbows up.

Answer 9

Step in front, grab pvc pull down and drive elbows up

tightness in pecs, delts. mobility

Question 10

Extra: Front Squat Use the Frankenstein Squat

Answer 10

Arms out, bar on chest.