{"id":57105,"date":"2018-11-09T00:00:00","date_gmt":"2018-11-08T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/tutorial-barbell-front-squat\/"},"modified":"2018-11-09T00:00:00","modified_gmt":"2018-11-08T23:00:00","slug":"tutorial-barbell-front-squat","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/tutorial-barbell-front-squat\/","title":{"rendered":"Tutorial: Barbell Front Squat"},"content":{"rendered":"<p style=\"text-align: justify\">Looking for an exercise that will <strong>increase your strength and control<\/strong>? Search no more. The barbell front squat is a great standalone exercise, as well as a building block for more explosive lifting techniques.<\/p>\n<p><iframe loading=\"lazy\" title=\"Barbell front squat\" src=\"https:\/\/player.vimeo.com\/video\/191950118?h=1a00acb6e5&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2 style=\"text-align: justify\">WHAT<\/h2>\n<ul style=\"text-align: justify\">\n<li>The barbell front squat is <strong>a staple whole-body strength exercise.<\/strong><\/li>\n<li>The exercise demands upper body strength, balance and core stability while simultaneously challenging lower body movement.<\/li>\n<li>This classic exercise is also a building block movement for advanced lifts such as squat cleans, clean and jerk, and thrusters.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: justify\">HOW<\/h2>\n<ul style=\"text-align: justify\">\n<li>Start in a standing position with the barbell in a rack position (barbell resting loosely in palms, upper arm horizontal).<\/li>\n<li>Begin the movement by squatting down, keeping the back straight. Aim to drop the hips just below the knees while maintaining balance and control of the bar.<\/li>\n<li>Return to the start position and repeat for reps or time.<\/li>\n<li>Training progression \u2013 it\u2019s always a good idea to begin with a fixed barbell, i.e. one with a fixed weight; as your technique improves, progress to an empty Olympic bar. The increased weight, length and diameter of the Olympic bar will provide a great starting progression before adding plates.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: justify\">WHY<\/h2>\n<ul>\n<li style=\"text-align: justify\">The front squat will feel more challenging than a traditional back squat. The position of the bar in a rack position requires increased flexibility at the wrist. It will also demand a good control of thoracic extension to help maintain a stable position during the movement. Both of these factors will <strong>challenge the overall balance<\/strong> and will consequently promote better technique. When performed correctly, the front squat is an excellent variation of the back squat and should be a regular inclusion in your workouts.<\/li>\n<li style=\"text-align: justify\">Advanced lifting techniques including the famous clean, will <strong>require mastery of the primary front squat technique<\/strong>, in particular, the use of proper wrist and arm position. When you can safely hold the bar in a rack position over time (with good body position), you can progress to cleaning movements<\/li>\n<li style=\"text-align: justify\">Different types of weight will offer <strong>different challenges and demands<\/strong>, e.g. core bags, sandbags, kettlebells, power bands.<\/li>\n<\/ul>\n<p><strong>OTHER EXERCISES:<\/strong><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/speed-ladders-hopscotch\/\">SPEED LADDERS AND HOPSCOTCH: IMPROVE YOUR AGILITY, COORDINATION AND SPEED<\/a><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/hamstring-curl\/\">HOW TO IMPROVE YOUR TRUNK AND PELVIS STABILISATION WITH HAMSTRING CURL<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Looking for an exercise that will increase your strength and control? Search no more. The barbell front squat is a&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57106,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to perform a Barbell Front Squat | EVO Fitness","_seopress_titles_desc":"The barbell front squat is the perfect exercise to increase your strength in a functional way for fitness and sports performance.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[171,283,443,1882,140],"class_list":["post-57105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-tutorial","tag-squat","tag-leg-strength","tag-barbell-front-squat","tag-functional-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57105","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57105"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57105\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57106"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}