1. Mobility
Mobility, in relation to exercise, is the ability to move or be moved freely and easily.
When performing a front squat, there are key sites on the body that need sufficient levels of mobility in order to support the barbell/weight and to maintain the most optimal load bearing posture. A sound front rack will give the barbell a comfortable and stable position for the barbell to rest on. Maintaining a vertical torso makes the transfer of power through the lower body and trunk more efficient, resulting in more weight being lifted. Hips (adductors, glutes, hip flexors etc.) need to have sufficient levels of mobility in order for a full ROM front squat to be met, where hips descend lower than the knees. Ankles play a key role in maintaining a vertical position. If your knees can track over your toes while squatting, it will allow for your chest and torso to remain upright.
Key sites on the body that should be targeted are the lats, wrists/forearms, thoracic spine, hips, and ankles. Here are 5 stretches/mobility exercises to increase mobility in these specific sites:
- Low banded front rack stretch
- Kneeling forearm pulses
- Weighted med ball thoracic extensions
- Perfect stretch sequence
- Banded ankle distraction
2. Bracing and breathing
Diaphragmatic breathing paired with correct bracing creates a stiff and rigid torso. This stiffness allows for energy to transfer through it more efficiently whilst minimizing energy wastage. Least amount of energy wastage will equal maximal weight lifted. It also will prevent injuries, as it is a protection mechanism for the spine and surrounding musculature. How to perform diaphragmatic breathing and bracing:
- Draw air into your belly / lower abdomen through your mouth like you are breathing through a straw.
- Lock that breath in by contracting your core / back and the surrounding musculature.
- Maintaining this braced and position throughout all squats
Don’ts when performing diaphragmatic breathing and bracing:
- Chest breathing or elevating the chest when inhaling
- Inhale with mouth wide
- Exhaling during the lift
- Breathe midlift
3. Tempo front squats
Tempo is typically given in a numeric form such as; 3X3X. The first number represents the descent of the squat – so 3 seconds down. The second number represents the pause and the “X” means no, so in this case no pause. The third number represents the ascend so 3 seconds up. The last number represents a pause at the top and X means no, so in this case there’s also no pause at the top.
Why tempo? Tempo front squats mean that you are under tension for a longer period of time. They are a great exercise to use for positional awareness. Because you are spending so much more time in each position of the front squat, it allows for you to feel what is correct and what is not. This knowledge around positioning, gained from using tempos will improve your technique and increase your ability to move more efficiently, resulting in more weight being lifting
4. Pause front squats
Pauses during a front squat can occur at any part of the movement, but are more commonly seen at the bottom position of the squat or at parallel on both the descending or ascending portion of the squat. Pauses can be for as long as you see fit but typically last anywhere from 2-10 seconds long.
Very similar to the tempo front squat, pauses allow for you to be under tension longer, once again meaning you can bring awareness to correct or incorrect positioning. Because you are stationary during a pause it also means you are having to brace and hold for a longer period of time. This helps to increase midline stabilization strength and endurance, which is key when performing a front squat.
5. Glute activation
The Glute muscles (medius, maximus etc.) play a key role in the squat. Their function is to help with hip extension and external rotation of the leg. When squatting, the Glutes fire during the ascend to help reach full extension at the top and create a strong drive. The external rotation of the leg is important also because it helps the knee track slightly outward and inline with the direction that the feet are pointing (slightly outward). This slight external rotation is the best and safest position for our knees to be in when squatting, so it is paramount that this position is achieved and maintained.
