Front squat

A front squat is a barbell squat with the bar resting across the front of the shoulders and collarbones.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 398.} The NSCA describes two ways to hold it:^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 398.}

• In the parallel-arm position, use a closed, pronated grip slightly wider than shoulder width and fully flex the elbows so the upper arms are parallel to the floor.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 398.} The wrists are hyperextended, with the backs of the hands on or just outside the shoulders.^{2Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 372.}
• In the crossed-arm position, cross the arms in front of the chest, with open hands on top of the bar and fingers holding it in place.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 398.}

In practice

Keep the chest up and out, the head tilted slightly up, and the elbows lifted and forward to hold the bar on the shoulders.^{2Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 372.} Descend until the thighs reach parallel, the trunk starts to round or flex forward, or the heels rise, whichever happens first.^{2Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 372.}

The bar position calls for one or more spotters, ideally inside a power rack with the crossbars in place.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 370.} Zatsiorsky and colleagues list the front squat as an exercise that can support the back squat.^{4Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 183.}