Front Squat

Front Squat

The front squat is an excellent weapon in Firefighter Hybrid Workout arsenal. This exercise really helps to develop quad strength as well your core and back stabilizer muscles. There isn’t much room for mistake with this exercise as it will ‘auto-correct’ itself – bad form will result in you dropping the bar, plain and simple. The Front Squat also helps in developing a good technique used for all the squat exercises.

The starting position for this exercise is similar to the regular squat (feet slightly more than shoulder-width apart, feet angled out 30 degrees) – the major difference being that the bar lies in front of your neck, not behind it! The bar should essentially be resting on your shoulders – grasping the bar with your hands shoulder-width apart, ‘rotate’ your arms (lifting your elbows upwards as much as possible) so that the bar does indeed rest on your shoulders. The bar should be as close towards your neck as possible – which is the center of your body. Anything more forward and the bar could fall or your arms will have to do the holding. You can get away with this with a light weight, but bad form will catch up to you quickly with this exercise. With a straight back, you would then squat down – as you would for all squats – to slightly below parallel. Return to starting positon – that’s one repetition.

Starting Position

Bottom Position

Starting Position – Side View

Bottom Position – Side View



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