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. Learn more about CrossFit movements: Learn more about CrossFit: Find a CrossFit affiliate near you: More Learn more about - the air squat: - the front squat: - the overhead squat: - the strict press: - the push press: - the push jerk: - the deadlift: - the sumo deadlift high pull: - the medicine-ball clean: CrossFit® - Forging Elite Fitness® () The CrossFit Journal -- () The CrossFit Games -- () The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™