Master the Front Squat: Technique, Progressions, and Key Tips

Hey, what's up, It’s Ben from WODprep! Today, we're diving into the front squat, a fundamental movement that can massively boost your fitness and performance. If you're looking to nail down front squat mechanics, build strength, and learn a few tricks for improvement, you're in the right place.

I'll cover the basics, show you a progression path, and explain why mastering the front squat is so valuable for your overall training.

And don’t miss out on the free resources at the end to help you tackle not only front squats but pull-ups, muscle-ups, and other essential movements!

Let's dive in, but first, let's start with some of the essentials....

What is a Front Squat?

A front squat is a squat variation where you hold a barbell in the "front rack" position. Instead of resting on your back, the barbell sits on your shoulders, with your elbows up and your chest tall. This forces you to stay upright and engage your core, making it one of the best ways to build leg strength while also working on posture and stability.

Why Front Squats Matter for CrossFit® Athletes?

The front squat isn't just another exercise—it's a cornerstone of CrossFit® that builds serious lower body strength while demanding core stability and upper body engagement. 

Here’s why it’s a staple in your training:

• Core Stability: The upright position challenges your core to stay engaged throughout the movement.
• Improved Posture: Front squats force you to keep a tall, proud chest, promoting good posture.
• Transference to Other Movements: Getting better at front squats can enhance other lifts, especially cleans and overhead lifts, where the front rack position is crucial.

Mastering the front squat has benefits beyond just strength.  The front squat is one of CrossFit®'s nine foundational movements, specifically part of the squat progression:

1. Air squat
2. Front squat
3. Overhead squat

This progression is crucial because:

• Each movement builds upon the previous one
• Flaws in simpler movements become magnified in complex ones
• They develop essential athletic qualities like:
  • Midline stabilization
  • Posterior chain engagement
  • Core-to-extremity movement patterns
  • Full range of motion
  • Active shoulders

How Front Squats Improve Your Overall CrossFit® Performance

Front squats directly improve:

• Clean Performance: Your 2-3 rep max front squat typically equals your 1 rep max squat clean
• Thruster Strength: Stronger front squats = better thruster performance in competitions
• Overall Movement Transfer:
  • Clusters (clean + thruster combinations)
  • Front rack walking lunges
  • Push presses
  • Back squats
  • General midline stability

Now we've got an understanding, of why front squats need to be apart of your daily routine as an CrossFit® athlete, let's dive into how you can get the most proficient technique to crush PRs.

Setting Up for the Front Squat

1. Find the Front Rack Position

In a front squat, the barbell rests in the “front rack” position, supported by your shoulders. This is a common area where athletes struggle, as it requires solid wrist, shoulder, and upper back mobility. 

When setting up, avoid the instinct to let your arms and wrists carry the load—this is a big no-no. Instead, the bar should sit right on the tops of your shoulders, close to your neck, so you can keep a stable base as you squat.

A proper front rack position will make the lift easier and help you stay upright through the movement.The front rack is where the magic happens! Here’s what to remember:

• Bar Placement: The bar should rest on the tops of your shoulders, not your wrists or arms. Think of creating a "shelf" with your shoulders.
• Elbow Position: Aim to keep your elbows high. Imagine laser beams shooting forward from your elbows – don't let them drop!
• Hand Placement: While it’s ideal to have all four fingers on the bar, flexibility may limit this initially. Start with one or two fingers if needed, and work up from there.

2. Stance and Foot Position

The stance you take during your front squat is key for maintaining balance and achieving depth. 

A good rule of thumb is to start with your feet roughly shoulder-width apart and adjust from there. Some people naturally need a slightly wider stance, while others are comfortable narrower.

A slight outward turn of the toes can also help with hip and knee alignment. Aim for a position that feels stable and comfortable, but remember that minor adjustments over time are okay as your mobility improves.

Your feet set the foundation for a strong squat, so spend time finding a stance that works for you.

• Width: Place your feet about shoulder-width apart. A slightly wider or narrower stance is fine – find what feels stable for you.
• Toe Position: Keep your toes pointed slightly outward. This allows for more natural movement and helps avoid knee caving.

Performing the Front Squat Movement: Technical Breakdown

Here's how to squat like a pro in the front rack position:

The Descent

Once you’re in position, start the squat by slightly hinging at your hips, then allow your knees to bend. Unlike a back squat, the front squat demands a more upright torso to keep the weight over your center of gravity.

Focus on moving down slowly and keeping control of your torso. By engaging your core and keeping a proud chest, you’ll prevent that common problem of tipping forward.

This section of the movement is crucial, as it determines your stability all the way down to the bottom of the squat. Mastering this pattern will make your front squat stronger and safer.

1. Initial Movement:
   • Begin with a slight hip hinge, then bend your knees to lower into the squat.
   • Focus on a vertical torso and keep your chest up – it prevents that forward lean that can strain your lower back.
2. Positioning:
   • Maintain vertical torso
   • Track knees in line with toes
   • Keep weight centered over midfoot
   • Eyes forward, not down
3. Common Error Prevention:
   • Avoid excessive forward lean
   • Keep core engaged
   • Maintain high elbow position

The Ascent

For a complete front squat rep, your hip crease should dip just below the top of your knees. This depth standard ensures you're building strength through the entire range of motion, preparing you for the demands of heavier weights and varied movements in workouts.

Remember that squatting to full depth isn’t just for aesthetics; it improves muscle activation, flexibility, and overall joint health. Take the time to consistently hit that depth, and you’ll notice improvements in both strength and mobility over time.

1. Depth Check:
   • Aim for your hips to go slightly below parallel, meaning your hip crease dips just below your knees.
     
     This full range of motion is essential for building strength through your entire leg.
2. Drive Pattern:
   • Push aggressively through heels
   • Keep core tight and chest open
   • Maintain vertical torso position
3. Finishing:
   • Complete hip extension
   • Full knee extension (without hyperextension)
   • Maintain front rack position throughout

Front Squat Common Issues and Progression Fixes

Problem: Struggling with the Front Rack Position

Front squats require solid wrist, shoulder, and thoracic mobility, and for many athletes, this is a sticking point. If you can’t maintain a full grip on the bar or feel your elbows dropping, don’t stress—there are ways to work around it.

Beginners can try a cross-arm grip or even the “Frankenstein squat” (arms straight out in front) to build comfort with the position. These variations reduce the need for wrist flexibility while still allowing you to get the benefits of the front squat.

With practice, your mobility will improve, making the standard front rack position more achievable over time.

Many athletes find it tough to keep their elbows up or hold the bar with a full grip. Here are a few modifications to help:

• Cross-Armed Front Squat: If mobility is a challenge, cross your arms over the bar. It requires less shoulder and wrist flexibility.
• Frankenstein Squat: Extend your arms straight in front, balancing the bar on your shoulders. This is a great option to keep the torso upright while you develop mobility.
• Finger Gradations: Start with one or two fingers under the bar and work up to four. Over time, you'll improve mobility and grip strength, allowing you to reach the ideal front rack position.

Problem: Achieving Full Depth

Hitting full depth with control can be challenging, especially for those who are new to front squats. If you find yourself unable to reach the correct depth, using a med ball, box, or other target to squat down to can help.

This method provides a “tactile cue,” helping you know when you’ve reached the bottom of your squat.

Over time, the goal is to become comfortable reaching full depth without needing these tools, but they’re a great way to work on depth and form when starting out. These props can build confidence and strength as you develop.

If getting low in the squat feels impossible, don’t worry! Try these solutions:

• Target Squats: Set a medicine ball or box under you as a depth cue. When you feel it, you’ll know you’ve reached full range. This gives you feedback and builds confidence to go deeper.
• Use Heel Elevation: Place small plates under your heels. This helps with ankle mobility, giving you the freedom to reach a better squat depth without compromising form.

Tips for Unracking and Reracking Safely

Setting up your barbell correctly in the rack isn’t just about convenience; it’s essential for safety. The bar should be set so that you can stand up easily into the front rack position without tippy-toeing or crouching too low.

To unrack, step under the bar, lift it with your shoulders (not your wrists), and take one or two steps back. This efficient setup prevents injuries and makes the start of each set smooth and consistent.

Getting comfortable with a solid rack setup will help build confidence every time you approach the bar.

Your setup can make or break your front squat experience, so here’s a quick safety guide:

• Set the Rack Height Correctly: The bar should be at chest height, allowing you to lift it smoothly without tiptoeing.
• Walk Straight Back and Forward: After unracking, take one or two steps back and plant your feet. When you’re done, step directly forward to rerack – avoid lifting or pressing the bar onto the hooks.

Achieving a full grip in the front rack position isn’t always realistic for beginners, but it’s a great goal to work toward. Start by using one or two fingers to hold the bar if necessary, then progress to more fingers as your mobility improves.

If you watch experienced lifters, you’ll notice that they’re often able to maintain a full grip while keeping their elbows high. This is something to work on gradually. Over time, developing this full grip will enhance your control and make the movement feel much smoother.

Final Thoughts

Ready to improve your front squat game? Remember to practice consistently, work on your mobility, and focus on form over weight. Front squats are a fantastic way to build leg strength, core stability, and overall athleticism.

If you're a CrossFit® athlete, nailing down your front squat can seriously level up your performance in everything from thrusters to Olympic lifts.

The front squat builds exactly what CrossFit® demands: strength, stability, and mobility all working together.

By following these progressions and focusing on proper technique, you'll develop a solid foundation for countless other movements in your CrossFit® journey.

Want to take your CrossFit® game to the next level? Join our WODPrep community for more detailed guides, personalized coaching, and a supportive group of athletes dedicated to constant improvement.