Want a Better Deadlift? START FRONT SQUATTING!
Front squats are often overlooked, but they are one of the most effective exercises for building the foundational strength needed for a strong deadlift. By requiring the lifter to engage key muscle groups such as the core, lower back, and postural muscles, front squats directly contribute to the strength and stability required for deadlifting. In this blog, we'll explore what the front squat is, why it’s crucial for deadlift improvement, and how to perform it using various techniques.
2. What is the Front Squat?
The front squat is a compound movement that primarily targets the quadriceps, but also engages the glutes, hamstrings, core, and upper back muscles. It is performed by holding the barbell across the front of your shoulders, which shifts the center of gravity forward, requiring more core stability and upper body strength than a traditional back squat. Like the deadlift, the front squat is a sagittal plane movement, meaning it involves forward and backward motion through the same plane. Understanding this is crucial because it highlights the functional relationship between the two lifts.
Key Points:
Muscles Used: Quadriceps, glutes, hamstrings, core, upper back.
Joints Used: Knee, hip, and ankle joints.
Sagittal Plane: Defines the front squat and deadlift as movements in which the body moves forward and backward, highlighting their complementary nature.
3. Why is the Front Squat Important?
The front squat positions the weight in front of your body, much like the deadlift, forcing you to engage your core and maintain a strong, upright posture. This alignment challenges the same muscle groups needed for a strong deadlift, making it an essential exercise in any deadlift-focused program. Moreover, because many lifters tend to shy away from front squats due to their difficulty and the wrist mobility required, mastering this lift could give you an edge in your training.
Key Points:
Core and Postural Engagement: Similar to the demands of a deadlift.
Unique Challenge: Front-loaded nature of the lift mimics deadlift positioning.
Underrated Lift: Many avoid front squats, making it a potential secret weapon for deadlift success.
4. How to Perform the Front Squat
Performing the front squat correctly is essential to reaping its benefits. Here’s how to do it:
Bar Placement: Position the barbell across the front of your shoulders. You can use a traditional clean grip (wrists under the bar), a cross-arm grip (forearms crossed, hands resting on the bar), or a reverse Safety Squat Bar (SSB) grip if wrist flexibility is an issue.
Stance: Stand with your feet shoulder-width apart, toes slightly pointed out.
Brace: Engage your core and upper back, pulling your shoulder blades together.
Descent: Lower your body by bending at the knees and hips, keeping your chest up and elbows high.
Depth: Aim to lower until your thighs are parallel to the ground or slightly below.
Ascent: Drive through your heels and push your knees out as you rise back to the starting position.
Grip Variations:
Clean Grip: Preferred by Olympic lifters, but requires significant wrist flexibility.
Cross-Arm Grip: Easier on the wrists, but may compromise stability.
Reverse SSB: Allows for front squat benefits without wrist strain.
5. When to Use the Front Squat
Incorporating front squats into your training program can be highly effective when done strategically. It’s best to include front squats in the early phases of your program, during the first few weeks or the initial half of your prep. Focus on perfecting your form rather than lifting maximal weight. This will help build the foundation for more intense deadlift sessions later.
Consider the following progression:
Early Phases: Heavier front squats paired with speed deadlifts to build explosive strength.
Later Phases: Lighter front squats used as a warm-up or accessory movement before heavy deadlift sessions.
Key Points:
Program Placement: Early phases of the program.
Form Focus: Prioritize technique over heavy loading.
Pre-Deadlift: Front squats can serve as a primer for deadlift sessions.
6. Conclusion
Front squats are more than just a quad-dominant squat variation; they are a powerful tool in developing the strength and stability needed for a successful deadlift. By integrating front squats into your training program, particularly in the early stages, you can build a solid foundation that will carry over into your deadlift performance. Don’t underestimate the value of this lift, and remember, if you have any questions or need guidance, feel free to reach out to us through our website or directly at jlucero@harvestingstrength.com.