The Front Squat

The front squat builds exactly off the mechanics of the air squat. All that is added is a load supported in the front rack position where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor. This “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability.

In CrossFit, we start with nine foundational movements presented in three series:
1. Squat: air squat, front squat, overhead squat.
2. Press: shoulder press, push press, push jerk.
3. Deadlift: deadlift, sumo deadlift high pull, medicine ball clean.

Each series presents the movements in a progression. They build off each other, moving from simple to more complex mechanics. Success in each movement depends on sound mechanics in the movement(s) preceding it. Flaws in the simpler movements are exposed and punished across the progression. These movements illustrate common themes in proper execution for most functional movements. Themes such as midline stabilization, posterior-chain engagement, core-to-extremity movement patterns, full range of motion about the joints, and active shoulders. Learning these nine movements develops a broad base of athletic capacity, such that proficiency with them provides a platform to easily tackle other movements.



—
CrossFit is the world’s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world’s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world’s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit’s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth®.

CrossFit® - Forging Elite Fitness®
The CrossFit Games® - The Sport of Fitness™ - The Fittest On Earth™

[jamesmaxx]

Here are some tips: Keep your torso/abs tight; flex like someone's going to punch you in the stomach (actually you should do this for any compound weight lift). Also have to keep your upper body upright, don't look down, and ignore the urge that you'll fall backward, which makes you compensate by bending forward. It's tricky but eventually, with practice, you'll get used to it because it is an awkward position to be in. If you want a developed core this is excellent it works the TVA (corset) core muscle hard. Don't rush on heavyweights because this exercise emphasizes technique more. Also, work on shoulder and wrist mobility so you can keep your elbows high. Your collarbone is holding most of the weight, not your hands. If you are struggling to hold the weight with your hands or feel like you'll drop the barbell in front then you're bending forward too much.

[dantheman-adadwithchores]

How the heck does he get those elbows pointed out at 90 degrees like that?!?! Mine are at 45 degrees at best!

[marshmallowanimations]

I'm came to confirm those elbows are crazy

[DarkseidMikie]

I can’t find the CrossFit games channel.

[BaptistJoshua]

I have a question. I have trouble with squatting. I have a right knee which seems to enflame after bodyweight squatting. If my right leg is curled, like when sitting, when I go to get up, it is tight, and doesn't want to straighten out right away. A few seconds later it is fine. But also if I squat down, when I go to get back up again, the outside right of my right leg hurts. Sometimes it is very painful when squatting down to work on something, or getting up, or maintaining a squat. I have looked into the possibility that it is a tendon or such, that goes through a hole in another tendon on the right of the leg. Weird things is that my Mom has the same problem. Do any of you have any ideas as to what to do? I thinking turmeric helps it. I have been taking bone broth but it helps, but has not cured it yet. I have only taken about 1 month's supply, though. Thanks.

"For all have sinned, and come short of the glory of God;" Romans 3:23

"But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us." Romans 5:8

"For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord." Romans 6:23

"For by grace are ye saved through faith; and that not of yourselves: it is the gift of God: Not of works, lest any man should boast." Ephesians 2:8-9

“Now we know that what things soever the law saith, it saith to them who are under the law: that every mouth may be stopped, and all the world may become guilty before God. Therefore by the deeds of the law there shall no flesh be justified in his sight: for by the law is the knowledge of sin.” Romans 3:19-20

"For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life." John 3:16

"That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved. For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation." Romans 10:9-10

[siyamkamal]

I cannot adjust my wrist to do this workout any advice?

[adamhassan]

It hurts my wrists when i hold the bar in such a way. Any tips or advice?

[romysoriano]

Which one is better front squat or back squat?

[jinglemouser]

195cm arm span on 175cm body, and 90cm inseam. NO way to squat so upright or even touch the barbell with fingers

[medardoperez]

Ggggzzzz this used to be my favorite channel. What the fuck happened. Why can't we have both great videos of life changes and great videos of athletes. Smh