Il front squat it's a valuable exercise for building strong quadriceps; compared to back squats it takes more work to have improvements and requires excellent mobility in the wrists and shoulders, not to mention force required by the posterior chain and the core.
So, just as we perform ancillary work to improve the back squat andoverhead squat, in the same way we must incorporate exercises to improve the front squat: let's find out!
Index
Lunges to the rack and Bulgarian squats 
These two exercises are great for improving the front squat; they are both one-sided movements that help identify muscle imbalances and strengthen the quadriceps, hamstrings, glutes, and hip rotators in both legs.
Whereas you sink him to the rack and the Bulgarian squats to the rack force you to keep the torso vertical while performing them, these movements have a huge effect on the position needed to perform the front squat.
- Front rack length execution: with the barbell in the front position, step forward and lower the rear knee to the ground, keeping the elbows up and the torso vertical.
- Bulgarian squat execution: with the barbell in the front position, place one foot on a bench behind; with the front foot on the ground, lower the body and touch the ground with the rear knee.
Wide grip pull-ups, bent over rows and palloff press
Leg strength is important for any squat, but for the front squat it is also important to have a strong core and keep the torso vertical.
These exercises help build stability and strength.
- Performing pull-ups a pinch (made with three fingers) long: run i pull-up on the bar keeping your hands further out than normal
- execution bent over rows: detach the barbell, lean forward so that the back makes a 45 degree angle so that the bar moves away from the thighs, contract abs and pull the bar towards the sternum
- execution palof press: attach a resistance band to a rack, hold the end of the band with both hands close to your chest, contract your abs and pull the band away, extending your arms.
Hands-free front squat
This is a great exercise to teach you to keep your shoulders up and your torso vertical, both of which are great criteria for a good front squat position.
- Hands-free front squat execution: perform a normal front squat without a barbell, only by crossing the hands on the shoulders or with an empty barbell without weights.
Isometric sockets
Isometric training consists of muscle contraction in a static position; for the front squat this means holding a barbell in the front rack position without squatting.
This means that more weight can be added, causing the body to recruit more motor units; this helps strengthen the stabilizer muscles and better handle heavy loads.
Wrist mobility exercises
The amount of stress and tension that is exerted on the wrists during the front squat can create pain and, when combined with little flexibility in the joint, can quickly lead to poor wrist mobility.
You can do these exercises to train your wrists:
- Rotations: Close the fingers and rotate the wrists in each direction, maintaining the position when it seems to feel the wrist resistance
- Static sockets: pull the wrist back in extension and hold the position for at least 20/30 seconds.
And you, did you know these exercises to improve the front squat? Let us know in the comments!
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