DO's & DON'TS of the FRONT SQUAT!
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- čas přidán 25. 08. 2024
- TIMESTAMPS BELOW the important stuff…
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Front Squats are arguably one of the best squats out there for carryover to athletic performance, Putting mass on Your quads & Upper back. They Blast your core, they make your squat, overhead press and deadlift numbers skyrocket and they have amazing carryover to Strongman Movements.
Yet people don’t do them…In this video I will suffocate all of your excuses for not performing them and will soon have you doing Front Squats better, safer and heavier than ever.
Here are some of the DO’s & Don’ts of this amazing Exercise.
Feel free to jump to wherever in the video is the most useful. But if you found this video helpful, please subscribe and share so my channel can grow. Thank you!
Links to more in depth Front squat Videos:
• FIX YOUR FRONT SQUAT!
• Some Ways to Improve Y...
TIME STAMPS
0:14 560lb/254kg Front Squat (Current PR)
0:55 Actually Perform the Front Squat
1:29 Benefits of the Front Squat
2:30 Solutions if you cannot get into a front rack position
2:34 Arms Crossed Position (Bodybuilder)
2:48 Zombie Front Squat
3:02 Tie Straps to the Bar
3:22 Zercher Harness
3:47 Backward SSB Front Squat
4:08 Get Bar out of Hands and supported by shoulders
4:41 Dropping Fingers In Front Rack Position
5:08 Keep bar against throat
5:27 Safety warning about people passing out during front squats
5:40 Link to Sleepy time Video: • Why You Want to Go Sle...
5:56 Chest Up, Chin Down
6:53 Focus on Your brace, Not Your Legs
7:20 Perform Walkout Correctly - Tips on when and how to breathe & Brace
8:54 Narrow Your Stance and Point Your toes Out Slightly
9:26 Push Knees out to initiate descent, Do not push your butt back
10:31 Ballerinas & Ninja Turtle Abs
11:02 Out of the Hole, Drive Elbows up & Scoop Hips
11:39 Get in a Hurry. Build Acceleration to break through sticking point
12:05 Treat each Rep individually - breathing for reps
13:24 Making the Front Squat a Priority
Brian's breathing and bracing tips have changed my life. Heavy squat? Breath and brace.Picking up my kid? Breath and brace.Sexy time with the wife? Well, you get the idea...
@Cthulhu yes, sexytime is the best time to breath and brace
Now that you mention it, sexy time breath and brace does help a ton
Yes it does help a ton. Just do not do it when you've got any sort of prostate problem. I developed severe ball pain due to stress on the pelvic floor. After three days on antibiotics the pain has finally subsided, but fuck what a nightmare!
Brace ur belly and out with the smelly
be careful of rotator cuff injury to Sexy time!!! hahahaha www.ncbi.nlm.nih.gov/pmc/articles/PMC6244532/?log%24=activity&fbclid=IwAR2krRzNSVUFCM8WCtNbELsz0rAQpHTIKobEiQVXMd_OVQ6fxsA0lvXOZPg
The best way to get that wrist mobility, is to practice the front rack. Even on non squat days, I would set up the bar with weight and get into front rack, walk it out, and hold it for 20 - 30 seconds 5 or six times. Also, banded lat stretches and tricep stretches help with mobility. I do them before every front squat session.
Yep I cover a lot of that in the other videos I attached in the description.
That was also my experience. I couldn't get into a good front rack at all and the California grip was dildos, so I didn't front squat. A year later, that didn't improve. So I put them in and did the suggested mobility each time. I eventually quit doing the mobility. The position was challenging but I could do it. Eventually, my front rack got pretty... well I wouldn't say comfortable but it felt locked in and "positive." Jus5 do8ng it more seemed to be the ticket.
Brian Alsruhe I think that I probably learned it from those videos. I just forgot where I learned it from.
@@BrianAlsruheOfficial •14:50
Oh wow!! Ya coach sensi has a ribbling philosophy. Im in sync and par with what you said.
My wrist mobility is good but the thing which causes problem are my forearms size and biceps size , like I can't make my finger to grab the bar on front 🥲
Loving the DOs and DONTs series
Thanks for watching it!
Me too, thanks Brian. How about one on Zercher squats, which I just started a couple of weeks ago, so far they're amazing or maybe just different?
Im currently in my car on the way to the gym on a treadmill foam rolling.... That's so weird you said that.
Rob Bill which one?
At 47, I just learned front squats for the first time a few months ago. The wealth of helpful knowledge in this video is so appreciated! Glad I found this channel!
Best advice I’ve ever gotten, Hold your breath and flex your butt. Just perfect, lots of carry over into day to day life; flexed butt breath held. 👍🏻🔥🤘🏻
Brian, absolutely loving this series. Would love this for sand bag training (carries, loading, etc.), Farmer's Walks, Yoke Carries, OH press, Push Press, core exercises, etc. Thanks for all the hard work you put into all of this.
Knees out over hips breaking on the front squat is a game changer in my opinion. Great advice.
Literally right after I finished front squats
What the hell, Brian
Sorry dude
How many things were you doing wrong?
Same
Your timing was a bit off. You'll have to do 'em again. :-)
@@skywarriorg2221 he did everything wrong and died because the front squat suffocated him
These tips have changed my front squat !!!! Very close to double body weight ;)
Man, I really appreciate your humbleness.. besides your advices :D
I like the Saskatchewan flag behind you, it's my home province. These videos are are awesome for old timers like myself, well, everyone in general. Thanks man.
You stubby-legged gnomes always think front squats are cake. Giraffe-bois got challenges. But, all the tips covered still apply
Hahah great excuse until you look at Brian Shaw and Thor Front Squatting....Excuses are still excuses even if they have long legs.
I'm a giraffe-boi and front squats are great! Love the challenge even if I'm not great at them.
Poster Child I’m a Giraffe-boi. All it takes is eating a shit ton of food to make your physique fill out and to breath and brace. Just gain weight to proportion out your body, and just do front squats and add weight every time
I prefer the term ostrich boi. I find front squats have built up my quads and explosiveness quite a bit. I do a two step front squat where I pause just above parallel for a second or two before dropping down to parallel. The pause stresses the quads and help them grow.
I don't think Brian Shaw and Thor front squat much
Fortunately for me Brian likes to program the front squat so I don’t get to use any of my excuses anymore lucky me. But seriously Brian thank you
Just finished your mass builder program and got my front squat to 305, thank you Brian. Your tips have helped a ton this past year.
Thank you very much for uploading this video. This has tremendously improved my form and I was able to front squat 90kg with much better control and ease for 5 reps where as before I struggled to maintain balance and dreaded this exercise as part of my workout.
Thank you! This video helped me more on front squat than any of the dozens I'd watched before throughout years of searching. The tip to drive up with the elbows was the most helpful part, but every tip was necessary to fix years of decades of trying and quitting. I've always sucked at front squat due to body geometry, terrible thoracic mobility and (of course) poor execution. I am now including them in every workout. It's been about a month since I first watched this and I am moving up steadily in weight (still well under half my back squat) and am much more comfortable in every rep. Upper back / core strength (the weak link) is really coming along. Can't thank you enough - real, practical tips.
FANTASTIC! man I love your videos -- the energy and all the info thrown out there, with no fluff at all. Keep up the great work. Been bodybuilding many many years and have never done front squats - I'm one of those guys -- going to have to get into it on leg day tomorrow - thanks for the inspiration!
Front Squats crush me. Thank you for this video Bryan
Still rewayching your videos as the years pass. Love them man and i hope you and your family are doing well in these trying times.
Thank you so much, as a football player I can attest to the fact that you are 100% correct on athletic performance carry-over!!!
Very helpful video,I'm doing fronts in Frankenstein way with my hands like to pray,but didn't noticed that small things,thank you Brian,I'm finding your videos helpfull all time,keep it up!
I've been wanting to start front squating, thank you for this!!
I learned with cross arms. But I agree with you on the stability. Every so offen ill have the bar slip off a delt.
Outstanding video.
Brian doing balerina pose is everything I need in life
Learning front squad's is one of the most rewarding things you can do. It feels like raw strength, and has great functional benefits (e.g. core strength).
Great tips! I never attempted the front squat and was one of those people saying, "I can't front squat." I was so much in my head that I didn't even watch more than one or two videos on form and technique. Saw Jeff Nippard's video on front squat form and decided to go for it just the bar and felt sooo much more comfy! Well as comfy as one can feel with a bar about to strangle you. I always thought the bar was in the hand vs resting on the shoulders which is why I thought my wrist mobility was preventing me from performing this lift. It humbled me on how much shoulder mobility I need to work on though, super tight. Learned a few new cues to try the next time I perform this movement.
Just wow... so many amazing information.
Another nice video, Brian! I picked this up from Alex Torokithy (spelled something like that), but he said to try using straps the same way you use them when deadlifting and then just force yourself under the bar. It works. Of course I searched for more info after watching you. It's totally helped my OHP. I'm 240 at 46, and almost up to putting bodyweight overhead. Thanks again!
I've literally only ever done front squats and not front rack position for years because a shoulder defect caused too much pain to try and get good at back squats. I basically had to apply this concept to my back squat and over the last month of stretching my shoulder every day and using a strap to hold in my left hand to complete the movement I'm now at 375lbs with both hands on the bar. And I've also gotten to where i can do front rack position with 2 fingers as well. Front squats are the bomb and they prepped me for an easy transition to back squat. Thanks Brian for all your videos... They keep me going. Hope to visit the gym some day. 💪
Awesome cues in this video. First time checking out the channel. Subbed.
A serious dude with a great sense of humor!!
You got my like at the point, where you were saying that people who really can´t get a front squat done have alternatives.
Brian: "It's gonna seem.....almost like I know what I'm talking about."
That's gold :)
Your the best man thanks I only do front squats
Crazy you release this video after I decided to focus on making my front squat better, appreciate it Brian!
I passed out on my 225 front squat attempt. Definitely terrifying. Weigh 154lb.
How did you recover, were you alone?
@@Jhev1000 You wake up.
Same. I passed out on 315 front squat the first time! I'm 145.
Interesting. I've been lightheaded before, but never actually passed out. I guess I'm not pushing myself hard enough, hahaha
@@sawyershabel passed out on my 600 front squat. 85 bodyweight
I have yet to try but this info was amazing and so well delivered. Thank you very much! God bless you!!
Your videos are awesome really helped me get my front squat down
Great advice and nice tribute to no gi with the Phalanx shorts.
Really needed this video!! Been struggling with front squats as the weights have gone up - especially for reps, I find that its one of those exercises where form breaks down quite easily once I got beyond 5 reps. This video is awesome! Nailed it once again Brian!
Just like Jeff Cavalier suggests, do "20 sets of one, not one set of 20," good note
Joseph Jones do you remember what video he said that in?
Bless Dead Hands Rhomboids video
I’m starting to love the front squats more. Looking to get 315 by end of March. My upper back definitely has gotten thicker since focusing on front squats
This is the video I’ve needed to watch for a long, long time 👍🏻
Power!
4 weeks ago I barely managed to get into a proper front rack. Then I started to do heavy front squats with a hook grip. It basically turned the lift into a stretching exercise. It hurt like hell but now I am able to have a full grip around the bar.
Also, I personally feel like the elbows should go up AND out. A lot of people have poor thoracic mobility (myself included) and it seems like people don't round their upper back as much when they drive their elbows up and out.
Great video man! Really glad that you seem healthier now
I sincerely thank you Brian for the insights.
Awesome
↗
You're
I've been following your videos quite a while now. Keep it up Brian!! :D
Great video I've just started front squatting after back squatting and leg pressing for years and this video really helped with my form
Thanks Brian! I started doing Front Squats a couple months ago thanks to your suggestions.
7:56 pilipinas!!!! Seriously great videos keen to implement in my next lifting session
best explanation
Thanks for the quick ques i went from barely doing an empty bar fs to my first 135 fs today
Love love love this video and totally agree on how important the front squat is in developing all the other lifts It has helped my deadlift and back squat tremendously. I still do tons of flexibility stuff to get better at this lift.
Great video Brian! 👍
Great information! Thanks Brian!
Wow..
This movement showed how much I'm lacking in my wrist mobility..
It puts a shit ton of pressure on your wrists while holding the bar in that front squat position...
My wrists been feeling very sore for the past two days now.. hopefully I'll be able to execute this movement properly soon..
Wow thanks! Greaaaat tips! I’ve been practicing with the bar only for front squats and was about to just not continue with them!
That "knees out like a ballerina" cue is a good one that I need to remember. I front squat after back squats and I sometimes push my butt back a bit and mess things up. I'm also going to imagine I'm a ninja turtle from now on when I brace, thanks! 👍
Man, love these videos. Been doing front squats in the "bodybuilder" position while I'm working on my mobility to get into the front rack. It'd be awesome to see a video on any recovery tips/tricks you use. Robert Oberst said that was one of the most useful things he picked up while training with Brian Shaw and Eddie Hall.
I recently started front squatting, it is an awesome exercise. Still have to use small plates under my heels because my calves are super tight but it's getting better.
Love the channel.
Ankle mobility, not your calves.
Awsome. Front squats are my favorite squat variation, but I haven’t been doing them lately. Gonna make’em a priority this autumn.
What I found helps. Us your straps as you say the deadlift. But, only wrap the wraps around once (safety reasons). Now get into your normal front rack position. You will be able to front squat keeping all your fingers on the bar, and it will increase your wrist mobility.
Love this video!! I’m about to start front squatting for the first time
That zercher harness looks kind a cool. I would wear that out to the movies.
Hey Brian. This may be off topic. I used your tips from a different video about exploding up from deadlifts and using the hook grip from the beginning, not only when it gets heavy. It helped immensely! Thank you! I will use these tips tomorrow for my front squat.
Bryan is crazy legit!! Get your grind kn big bro. I hope to drop in your gym sometimes next year.
Great video thanks Brian...am a power lifter but front squats with this form is new to me, due to shoulder injury. Previously done x- over collar hold and a football bar for front squats.
Stretching to gain the flexibility is key.
Looking fwd to making some gains.
Great video
Thanks for the informative video, Brian! Another benefit of the front squat (at least for me personally) is less strain on the lower back. I have had back tweaks in the past where back squatting was too uncomfortable for a few weeks. During that time I could front squat nearly pain free. That is actually how it switched from being my least favorite squat variant to my favorite one.
I'm front squatting today. Great info
Will do, but not the other stuff.
Brian, I appreciate your commitment to your audience. Getting that tattoo of Ninja Turtles abs just to demonstrate how to think about bracing? That's next-level teaching. True dedication to your work.
:P
Great practical tutorial
Thanks, Brian. I've avoided front squats for years because, well, they suck. They suck more than twenty-rep squats or deadlifting until I puke. You've inspired me to stop letting the front squat be the boss.
Thanks, this is a perfect guide.
Brian
Thank you for this video. Very very helpful. I have stayed away from front squats do to the fact I never really liked them
But these hints are so helpful
Did some today and will now push to get them as heavy as my bench
Keep up the great videos 👍
Great advice all the way through.
This is perfect timing. Squats tomorrow!! Thanks Brian
Front squats made training so much better for me. I squat 2x a week, 1 day backsquat focus 1 day frontsquat focus. Doing frontsquats allows me to deadlift sooner if it were backsquats I wouldn't deadlift til a few days after.
Amazing video. Packed with real info
I used to do only front squats, with no rack or even stands I would balance the bar of the corner of my deck rail. Load the plates (carefully!) then front rack and squat away in the driveway.
Also, my driveway was not at all flat, so the closest to flat I could get was where two slabs were out of line with each other, I love my rack🥰
awesome video man. i always have problems with my chest caving in when i front squat so hopefully this fixes it!
Video delivers the message! Good job, brian!
fml this has hit home so hard thank you bro i will work on it
Thanks for the tips, Brian!
Loving this series. Really insightful. Thx!
Front squats for me, have been the most annoying lifts for me. I struggle a lot trying to balance the bar in front of my delts. I hope this video helps me out next time I hit front squats.
Wow, really great tips! Very useful info.
Appreciate the tips! Flexing the butt before breathing while holding at the top is simple but really helpful.
I gave up on front rack position. Front squat is probably the only lift I'll ever use that needs it. I also have much better lower body development than upper, so I don't have much of a front delt shelf. I focused a lot on front squats this training block, and really explored a hybrid zombie where I basically bend my arms, and grab my wrists. I'd given up on front squatting in the past, because I just couldn't get the bar to stay on my shoulders. As soon as my elbows caved down, the lift got exponentially harder, and I couldn't really get much out of it.
This training block, making sure I get the bar right on my throat, and really focusing on keeping my elbows up, I took it from 225 for a few reps as my old max, up to a single at 315 that I did today. For a little context, my current best back squat is 405, and my front still feels like it has room to keep going up. I have practically no volume on back squat right now, but I was still able to get a 365 for 3 the last time I did it. At maybe 20% of the volume it took to get me to the 405, so front squat is unquestionably helping bring up my back; and I'm sure my back squat will explode the next time I focus on it.
Only overhead press with leg drive you will need it as well man
Thanks Brian. My wrist is not working for me.. this is great!
Thanks Brian! I'll keep trying!
Good points. I think I felt natural to have the bar touch my neck but also maybe tried to avoid it because of the risk of cutting circulation. Needs to be neutral ground. I would squeeze my neck muscles to make them more pronounced.
awesome video packed with information!
Another great tip to aid in the front squat (assuming you're moving at least 200ish lbs) is doing them with a monster mini, light, or average band. Its less for the standard idea of band use and more to help keep the bar in the rack position and que upper back tightness. I've found doing 3-6 reps and keep rest short similar to speed work build technique real well, just make sure there's enough real weight that the bands make it more stable and not less.
Brian, you do know that you are the best fitness channel on CZcams, right?
Great content! Needed this👍
Very helpful. Thank you