CrossFit®: how to make 1 Front Squat (and possible errors)

We continue the section dedicated to 9 fundamental movements of the CrossFit® and in this 2 EP, we will talk about the Front Squat.

This is an exercise that mainly involves the quadriceps, the upper back and the core which must be active to avoid overloading the spine.

It is not a movement to be performed by a neophyte as it requires considerable general strength and good mobility.

In your crossfitter career, learning this exercise to perfection is essential as it is the basis for performing more complex exercises such as i thrusters and of chub.

HOW TO PERFORM THE FRONT SQUAT

1) FRONT RACK

The front squat includes the support of the barbell in FRONT RACK that is on the clavicles and on the hands. THE elbows must be tall.

2) STARTING POSITION

To start the exercise you need to detach the bar from the rack, to do so I always recommend only 3 steps, the first to move away from the rack, a second to set the stance and a last step to complete the starting position. Further steps would only result in a waste of energy.

3) EXECUTION

• Look forward, chest out, elbows high.
• I carry out the trudge by bringing the hips back and down.
• During the squatting, despite having an overload moved forward compared to my center of gravity, it is necessary to keep the back well extended.
• During the descent and ascent, keep the centrality remaining as vertical as possible with the torso.

POSSIBLE ERRORS

• ELBOWS

This error is widespread and depends on poor mobility of the back and shoulder, so pay close attention to it.

• DETACH THE HEELS

In the Front Squat the weight is resting on the front rack so the tendency is to break away by detaching the heels.

This error may be due to poor mobility of the ankle or incorrect technique.

• LOSE THE BACK OF THE BACK

Because of the weight it can happen that during the execution the extension of the vertebral column is lost, overloading it. This error is due to a core that is not strong enough for the weight used.

The errors just seen are absolutely not to be overestimated as they can lead to injuries to the elbows, wrists, hips, knees and finally also to the spine.

EDUCATIONAL PATH TO BE FOLLOWED

To learn this exercise in the best way it is essential, before approaching the front squat, to succeed in execute perfectly theair squat.

And, as mentioned above, the front squat requires not only strength, but also the right mobility of the wrists, elbows, shoulders, chest for the front rack and then the hips and ankles to perform the squat.

PROGRESSION TO LEARN THE FRONT SQUAT

• PVC:

The first approach with this exercise must be with PVC so that you don't have an overload and focus solely on the execution and see what the critical points are.

• DBS F.SQUAT

After trying to perform this exercise with PVC you can start using two dumbbells that unlike the barbell are easier to support in the front rack and help to increase the mobility of this position.

• CROSSED ARM F.SQUAT

The first approach of the front squat with a barbell recommend running it in the "crossed arm" mode. Running with crossed arms reduces the need for mobility and this allows you to focus exclusively on the technique of execution. 

• TIMETABLE

This variant allows you to pay attention at every stage of the squat without running away from the most complicated moments and also helps to increase strength.

• SQUAT

If you have followed the right progression you should be able to perform the complete exercise with a barbell.

It is very important at this stage not to proceed too quickly and progressively increase the weight to avoid technical errors and accidents.

Here is the video tutorial:

View this post on Instagram

▪︎My second article will be out on Monday for @crossmagit ▪︎⠀ ⠀ This time, after talking about the AIR SQUAT, I will cover the FRONT SQUAT. ⠀ ⠀ In the meantime I am publishing a video on the progression that I would use to teach this exercise to a newbie. ⠀ ⠀ 1️⃣ AIR SQUAT: This exercise will be the basis of all movements that involve squatting. Performing it perfectly is essential. ⠀ ⠀ 2️⃣ PVC F. SQUAT: This exercise with zero load will allow the student to concentrate only on the execution without having to support a weight, and the coach to immediately identify what the problems are (e.g. lack of coordination or mobility) ⠀ ⠀ 3️⃣ DBs F.SQUAT: Performing the F.SQ with the DBs requires less mobility and positioning them as in the video allows you to increase it, as the weight pushes the elbows upwards. ⠀ ⠀ 4️⃣ CROSS ARM F.SQ: The first approach to the barbell in F.SQ I recommend doing it with crossed arms. This position allows you to remain very vertical with the torso without the need to have a lot of mobility on the shoulders, elbows, wrists. ⠀ ⠀ 5️⃣ LIGHT F.SQ: Once we have developed adequate joint mobility and understood the execution well, we can begin to perform the exercise with the barbell. The increase in loads must be progressive to avoid injuries. ⠀ ⠀ For more details on the subject, I suggest you read my article. I will let you know in the stories as soon as it is published. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀

A post shared by Marco hunting - FITNESS (@nerd_del_movimento_umano) Hon Sep 14, 2019 8 at: 44am PDT