{"id":178883,"date":"2023-01-08T19:20:17","date_gmt":"2023-01-09T00:20:17","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=178883"},"modified":"2023-07-28T08:26:21","modified_gmt":"2023-07-28T13:26:21","slug":"front-squat-alternatives","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/front-squat-alternatives\/","title":{"rendered":"Try These 11 Front Squat Alternatives for Powerful Legs and a Stronger Core"},"content":{"rendered":"<p>The front squat is a staple movement for Olympic weightlifters, CrossFit athletes, and countless other strength-focused lifters. However, some find the unique bar position to be a limiting factor because it requires ample shoulder and wrist mobility.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/08\/Shutterstock_417189208.jpg\" alt=\"group of lifters performing barbell squats\" class=\"wp-image-164612\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/08\/Shutterstock_417189208.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/08\/Shutterstock_417189208-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Ground Picture \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>Other lifters shy away from the front squat because they can move relatively more weight with other <a href=\"https:\/\/breakingmuscle.com\/back-squat-vs-front-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185548\">squat variations<\/a>. Regardless of the reason, while the front squat has plenty of benefits to offer, there are some equally effective alternatives to consider which let you work around any restrictions and find comparable results.<\/p>\n\n\n\n<p>Bruce Lee once talked about \u201cthe art of fighting without fighting,\u201d so consider these exercises \u201chow to front squat without front squatting.\u201d<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"best-front-squat-alternatives\">Best Front Squat Alternatives<\/h3>\n\n\n\n<ul>\n<li><strong><a href=\"#1\">Front Squat with Straps<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#2\">Front Squat to Box<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#3\">Safety Bar Squat<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#4\">Zercher Squat<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#5\">High-Bar Back Squat<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#6\">Trap Bar Squat<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#7\">Front Rack Lunge<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#8\">Goblet Squat<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#9\">Dumbbell Front Squat<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#10\">Single-Arm Kettlebell Front Squat<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#11\">Front Squat Hold<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor1front-squat-with-straps\"><a id=\"1\" class=\"linkj\"><\/a>Front Squat with Straps<\/h2>\n\n\n\n<p>One of the biggest limiting factors for many lifters, when it comes to performing the <a href=\"https:\/\/breakingmuscle.com\/front-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185560\">front squat<\/a>, is holding the bar in the \u201crack position\u201d \u2014 held across the fronts of your shoulders with your arms flexed and your fingertips under the bar.<\/p>\n\n\n\n<p>This position requires flexibility and mobility throughout your wrists, elbows, and shoulders. While those attributes can be improved over time with dedicated work, you can reduce the mobility requirements without compromising results by attaching a pair of lifting straps to the bar. These serve as makeshift handles to offer a slightly adjusted hand and arm position.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>The front squat with straps can be used identically to the classic front squat, or any time you need to support the bar in the rack position (across the front of your shoulders). The strapped movement can be programmed with the same sets and reps, and often with the same weights. This exercise is particularly useful for any lifters with pre-existing <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle-over-40-training-tips\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185561\">upper-body joint issues<\/a> which may restrict their mobility.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>Set a barbell in a rack at roughly upper chest-level. Secure a pair of lifting straps to the bar just outside shoulder-width. Grab one strap in each hand with your palms facing each other.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Front Squat rack - straps\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_WiuemZt7X3E\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWiuemZt7X3E%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/WiuemZt7X3E\" \/><meta itemprop=\"duration\" content=\"PT1M38S\" \/><meta itemprop=\"uploadDate\" content=\"2021-08-02T16:16:23Z\" \/><\/div><div id=\"lyte_WiuemZt7X3E\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWiuemZt7X3E%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Front Squat rack - straps<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/WiuemZt7X3E\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWiuemZt7X3E%2F0.jpg\" alt=\"Front Squat rack - straps\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Front Squat rack - straps\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Step to the bar, bending your arms as you unrack the weight with your thumbs near the front of your shoulders. Keep tension on the straps without lifting the bar off your shoulders. Take a small step back and squat, keeping your elbows aimed forward and your torso upright.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor2front-squat-to-box\"><a id=\"2\" class=\"linkj\"><\/a>Front Squat to Box<\/h2>\n\n\n\n<p>While the front squat with straps addresses upper body mobility restrictions, the front squat to box can be used to address lower body mobility restrictions. By using a box to limit your range of motion, you change the muscle recruitment and alter the stress on muscles and joints. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31230110\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185562\">1<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>Program the front squat to box if you have hip or ankle mobility issues which prevent you from achieving a deep front squat position. A box can also be used by beginners as a target to ingrain consistent squat depths and technique.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>Set up a stable box or series of aerobic steps at a comfortable height, generally above knee-level, a few feet behind a barbell set in a rack. Setup for a standard front squat and carefully step back to position yourself above the box.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Front Squat to Box\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_m86OM9sU_58\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fm86OM9sU_58%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/m86OM9sU_58\" \/><meta itemprop=\"duration\" content=\"PT12S\" \/><meta itemprop=\"uploadDate\" content=\"2017-01-28T19:55:12Z\" \/><\/div><div id=\"lyte_m86OM9sU_58\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fm86OM9sU_58%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Front Squat to Box<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/m86OM9sU_58\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fm86OM9sU_58%2F0.jpg\" alt=\"Front Squat to Box\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"www.mikesirani.com: Front Squat to Box\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Descend under control, lowering your glutes to the box. Don\u2019t rest your full weight on the box \u2014 pretend it\u2019s a deck of cards that you don\u2019t want to knock down. Pause very briefly without losing tension. Explode upwards to a powerful lockout.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor3safety-bar-squat\"><a id=\"3\" class=\"linkj\"><\/a>Safety Bar Squat<\/h2>\n\n\n\n<p>If your gym has a safety bar, easily spotted with its thick pads and jutting handles, it can be a key player in building your lower body without straining your joints. (<a href=\"https:\/\/www.researchgate.net\/publication\/328482372_Effects_of_the_Safety_Squat_Bar_on_Trunk_and_Lower-Body_Mechanics_During_a_Back_Squat\" data-lasso-id=\"185563\">2<\/a>) The safety bar squat allows a more upright torso and increased upper back engagement, which can reduce lower back stress. The forward-facing handles allow a more natural arm position which reduces stress on your shoulder and elbow joints.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>The safety bar squat is an ideal alternative if you cannot maintain the elevated arm position required for front squats. This exercise is also an efficient way to increase upper back training because the thick pads offset the center of gravity and increase trapezius and upper back activation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>Set a safety bar in a rack at roughly shoulder-height. Duck under the bar and position the padded cradle around your trapezius, upper back, and shoulders. Grab the handles and pull your elbows toward your ribs.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Safety Bar Squat\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_d2AsV1RnoMw\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fd2AsV1RnoMw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/d2AsV1RnoMw\" \/><meta itemprop=\"duration\" content=\"PT19S\" \/><meta itemprop=\"uploadDate\" content=\"2019-04-03T00:38:03Z\" \/><\/div><div id=\"lyte_d2AsV1RnoMw\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fd2AsV1RnoMw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Safety Bar Squat<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/d2AsV1RnoMw\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fd2AsV1RnoMw%2F0.jpg\" alt=\"Safety Bar Squat\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"The safety bar squat can be an amazing exercise that produces huge strength gains while preventing injury. It can also be a great option for those lacking the upper body mobility needed to get into a front rack position.\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Brace your core and pinch your shoulder blades together before unracking the weight. Step back and squat down. Don\u2019t allow the weight to tip your upper body forward. Squeeze the handles and keep you elbows near your ribs as you drive upward to lockout.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor4zercher-squat\"><a id=\"4\" class=\"linkj\"><\/a>Zercher Squat<\/h2>\n\n\n\n<p>The unconventional bar position of the <a href=\"https:\/\/breakingmuscle.com\/zercher-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185564\">Zercher squat<\/a>, named after American weightlifter Ed Zercher, almost looks like a very poorly attempted front squat. By cradling the barbell in the crook of your arms, you can hold it very close to your body, which&nbsp; improves your leverage and power output. While the Zercher squat requires little-to-no shoulder or elbow mobility, the strain of the bar on your forearms and elbows can be uncomfortable for some lifters.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>Perform the Zercher squat in place of the front squat if you have significant upper body mobility restrictions. The Zercher squat can also be used toward the end of a workout, after first <a href=\"https:\/\/breakingmuscle.com\/best-leg-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185565\">fatiguing your legs<\/a> with other movements. This will let you get an efficient training stimulus with relatively lighter (and likely more comfortable) weights.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>Set the bar in a rack near your belly button or lower chest-level. Step up to the bar and place your elbows on it, curling your arms around the barbell, with your palms up. Brace your core and stand up before taking a step back.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Movement Demo - The Zercher Squat\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_JiAmqNV15xU\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJiAmqNV15xU%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/JiAmqNV15xU\" \/><meta itemprop=\"duration\" content=\"PT1M42S\" \/><meta itemprop=\"uploadDate\" content=\"2012-05-22T16:11:20Z\" \/><\/div><div id=\"lyte_JiAmqNV15xU\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJiAmqNV15xU%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Movement Demo - The Zercher Squat<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/JiAmqNV15xU\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJiAmqNV15xU%2F0.jpg\" alt=\"Movement Demo - The Zercher Squat\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Mark Bell demonstrates proper form on the Zercher Squat in this quick and simple movement demo from Rogue HQ. Related Products . . . Rogue Axle: https:\/\/www.roguefitness.com\/the-rogue-axle Spud Inc Zercher Straps: https:\/\/www.roguefitness.com\/spud-inc-zercher-straps\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Squat down until either the bar or your elbows gently touch your thighs. Pause briefly before standing upright. Keep your elbows tight to your body and don\u2019t allow the weight to pull you forward.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor5high-bar-back-squat\"><a id=\"5\" class=\"linkj\"><\/a>High-Bar Back Squat<\/h2>\n\n\n\n<p>Strangely, sometimes the best front squat alternative is a back squat variation. The high-bar back squat is a useful choice for competitive <a href=\"https:\/\/breakingmuscle.com\/how-to-build-strength\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185566\">powerlifters<\/a>, who must perform the back squat at meets. This exercise allows increased quadriceps recruitment and relatively less lower back strain while maintaining a sport-specific movement.(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28195975\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185567\">3<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>The high-bar back squat can be used at any point in a training program to emphasize the quadriceps muscles, which can benefit <a href=\"https:\/\/breakingmuscle.com\/best-leg-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185568\">leg size<\/a> as well as carry over to improved squat and <a href=\"https:\/\/breakingmuscle.com\/deadlift-vs-sumo-deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185569\">deadlift<\/a> strength.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>Place a bar at upper chest-level in a rack. Position the bar across your trapezius and upper back. Unrack the back and take a roughly shoulder-width stance. Brace your core, pull your shoulder blades together, and squat as low as possible.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"High Bar Squat: Gym Shorts (How To)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_1kIqv3qY1vY\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1kIqv3qY1vY%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/1kIqv3qY1vY\" \/><meta itemprop=\"duration\" content=\"PT43S\" \/><meta itemprop=\"uploadDate\" content=\"2021-04-02T08:00:00Z\" \/><\/div><div id=\"lyte_1kIqv3qY1vY\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1kIqv3qY1vY%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">High Bar Squat: Gym Shorts (How To)<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/1kIqv3qY1vY\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1kIqv3qY1vY%2F0.jpg\" alt=\"High Bar Squat: Gym Shorts (How To)\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"New to the high bar squat or looking for a quick technique tutorial? Learn correct form in one short video. The high bar squat is an alternative to the low bar squat (the squat). We tend to use it as a squat supplemental lift OR a variant for someone who struggles to get into the low bar rack position, usually because of shoulder issues. The high bar squat uses less muscle mass, as it stresses the quadriceps more and the hamstrings, glutes, and low back less than a low bar squat. The higher position of the bar moves the center of mass of the lifter &amp; barbell higher on the torso, so the lifter--to keep the center of mass over the center of balance (the midfoot)--maintains a more upright torso. This shifts some of the moment from the knee to the hips, ultimately meaning that the knee extensors (the quadriceps) will have to do more work than the hip extensors (hamstrings, glutes, and adductors) and also stress the muscles that maintain lumbar extension (the spinal erectors). So, why do the high bar squat? Some people struggle to get their shoulders into position for the low bar rack position, and the high bar rack position is easier on the shoulders. The high bar squat is still better than a front squat or machines in terms of training the most muscle mass or the greatest effective range of motion with the most weight. The high bar--or front squat--may also help those lifters who tend to do a good morning squat where they shift the hips back &amp; extend the knees without moving the bar up, as these lifts require more knee extension. Finally, the high bar squat may simply be a supplemental lift used for an intermediate or advanced lifter, especially one who competes in Olympic lifting. High bar squats are programmed just like low bar squats, and you can do many of the same supplemental forms of high bar squats as you can for low bar squats if high bar squats serve as your primary squat: tempo, paused, pin, box, etc. Consider the high bar squat if you have shoulder issues or are looking for a supplemental squat lift for your program. Gym Shorts videos provide short video demonstrations of correct form for various exercises. Follow these steps: -Set the bar comfortably on the top of your traps but not on your neck -Feet shoulder width or slightly narrower -Toe out ~30 degrees -On the descent: knees forward &amp; out, proud vertical chest, maintain balance on midfoot -On the ascent: maintain midfoot balance &amp; lead up with chest -Breathe at the top -Gaze ~2 feet off the floor SUBSCRIBE: https:\/\/bit.ly\/2N20cLZ ---------------------------------------------------------------- This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason. We focus on strength, health &amp; longevity. Our goal is to present strength &amp; fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective. We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We&#039;ll show you that barbell training is for everybody. WATCH MORE BARBELL LOGIC VIDEOS: https:\/\/bit.ly\/2N8jwZ1 Join us for a lifetime of success under the bar. This is the foundation of our journey together. Barbell Logic on Instagram: https:\/\/www.instagram.com\/barbell_logic\/ Barbell Logic on Facebook: https:\/\/www.facebook.com\/barbelllogic... Listen to our podcast: https:\/\/bit.ly\/2Kgi09b Visit our website: https:\/\/barbell-logic.com\/ -------------- Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https:\/\/www.barbell-logic.com\/match\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Keep your upper body mostly vertical as you descend. Aim to reach a depth with your hips nearly in line with your knees (thighs roughly parallel to the ground) before returning upright.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor6trap-bar-squat\"><a id=\"6\" class=\"linkj\"><\/a>Trap Bar Squat<\/h2>\n\n\n\n<p>A trap bar can be a versatile piece of equipment, but is commonly used to perform the <a href=\"https:\/\/breakingmuscle.com\/trap-bar-deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185570\">trap bar deadlift<\/a>. The neutral hand position (palms facing your body) keeps the weight in line with your body\u2019s center, which helps to reduce joint strain in your back and shoulders. Shifting your body position to keep a more upright torso when performing a trap bar squat will further emphasize the front of your thighs (quadriceps).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>Use the <a href=\"https:\/\/breakingmuscle.com\/best-trap-bars\/\" data-lasso-id=\"303719\">trap bar<\/a> for any type of squat or deadlift variation to decrease joint strain without reducing muscular stress. The trap bar squat can be particularly beneficial for sneaking extra upper body recruitment into your leg training, because your grip, arms, shoulders, and back help support the load during the exercise.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>If your trap bar has two sets of handles, one \u201chigh\u201d and one \u201clow,\u201d begin using the high handles and save the low handles for a more challenging progression. Stand in the center of the bar with your feet roughly shoulder-width. Squat down to grab the handles.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Trap Bar &amp;quot;Squat&amp;quot;\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_M-3wmzwsUxc\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FM-3wmzwsUxc%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/M-3wmzwsUxc\" \/><meta itemprop=\"duration\" content=\"PT45S\" \/><meta itemprop=\"uploadDate\" content=\"2020-04-28T22:32:40Z\" \/><\/div><div id=\"lyte_M-3wmzwsUxc\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FM-3wmzwsUxc%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Trap Bar &quot;Squat&quot;<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/M-3wmzwsUxc\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FM-3wmzwsUxc%2F0.jpg\" alt=\"Trap Bar &amp;quot;Squat&amp;quot;\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"www.integratedstrength.training\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Be sure to bend at your knees and dip your hips down, to put your legs in an optimal pulling position. Puff your chest up and pull your shoulders back. Think about keeping your head over your tailbone as you drive upward to lockout.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor7front-rack-lunge\"><a id=\"7\" class=\"linkj\"><\/a>Front Rack Lunge<\/h2>\n\n\n\n<p>To reap the core stability and upper back strengthening benefits of a front squat, with increased focus on each individual leg, performing a front rack lunge can be an extremely useful movement. You can build upper and lower body strength with less total load, because the movement is primarily performed unilaterally (with one leg at a time).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>Unilateral movements like the lunge help to address strength and developmental discrepancies that can occur from exclusively bilateral (two-leg) exercises. Lunges can also build more complete athleticism and power than over-focusing on two-legged squat movements.(<a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2016\/02000\/unilateral_vs__bilateral_squat_training_for.12.aspx\" data-lasso-id=\"185571\">4<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>Set up a barbell in a rack at shoulder-height. Grab the bar in the rack position and take a two or three steps backward. Stabilize the weight and brace your core.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Front Rack Lunge (2018)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_HdsDj84oo-M\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHdsDj84oo-M%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/HdsDj84oo-M\" \/><meta itemprop=\"duration\" content=\"PT24S\" \/><meta itemprop=\"uploadDate\" content=\"2018-12-17T15:09:51Z\" \/><\/div><div id=\"lyte_HdsDj84oo-M\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHdsDj84oo-M%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Front Rack Lunge (2018)<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/HdsDj84oo-M\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FHdsDj84oo-M%2F0.jpg\" alt=\"Front Rack Lunge (2018)\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Active Life Professionals help people who won\u2019t take \u201cif it hurts, don\u2019t do it\u201d for an answer. Want to learn how to get out of pain without giving up your active life, go to https:\/\/activelifeprofessional.com\/find-a-pro-near-me\/ Are you a coach or trainer who wants to learn how to build a fulfilling coaching business helping people get out of pain without giving up their active life? Head to https:\/\/activelifeprofessional.com\/al-p-coaching-program\/ Follow Dr. Sean Pastuch @ https:\/\/www.instagram.com\/drseanpastuch\/ Follow Active Life RX @ https:\/\/www.instagram.com\/activeliferx\/ Follow Active Life Professional @ https:\/\/www.instagram.com\/activelifeprofessional Subscribe to our podcast - www.youtube.com\/@activelifepodcast\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Take one longer than normal step forward and plant your foot flat. Squat down until your rear knee lightly touches the floor. Keep your shoulders back and your upper body close to vertical. Drive up through your front foot with maximum force and return both feet together in a standing position. Perform all reps with one foot before switching legs. Re-rack the bar after performing the exercise with each leg.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor8goblet-squat\"><a id=\"8\" class=\"linkj\"><\/a>Goblet Squat<\/h2>\n\n\n\n<p>While the front squat supports the bar across your shoulders, the <a href=\"https:\/\/breakingmuscle.com\/goblet-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185572\">goblet squat<\/a> is as close as you can get to an identical movement using a single dumbbell. By supporting the weight in front of your chest, you train the same type of <a href=\"https:\/\/breakingmuscle.com\/goblet-squat-variations\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185573\">front-loaded squat<\/a> movement which builds core strength and overall mobility.<\/p>\n\n\n\n<p>However, the goblet squat doesn\u2019t require a large degree of shoulder mobility because your upper arms remain pointed mostly downward instead of forward.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>The goblet squat is a much more convenient and practical exercise for many lifters, requiring only a single dumbbell instead of a barbell and power rack. It can be performed as part of a general warm-up prior to heavy front squats or it can be trained heavily on its own to deliver a shoulder-sparing squat workout.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>Place a dumbbell vertically on its end atop a flat bench. Squat down and place your palms on the bottom side of the top weight plate, getting your chest as close to the dumbbell as possible. Brace your core and pull your shoulder blades back.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"How to Perform Dumbbell Goblet Squat\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_CkFzgR55gho\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FCkFzgR55gho%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/CkFzgR55gho\" \/><meta itemprop=\"duration\" content=\"PT1M27S\" \/><meta itemprop=\"uploadDate\" content=\"2021-01-18T15:34:27Z\" \/><\/div><div id=\"lyte_CkFzgR55gho\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FCkFzgR55gho%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">How to Perform Dumbbell Goblet Squat<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/CkFzgR55gho\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FCkFzgR55gho%2F0.jpg\" alt=\"How to Perform Dumbbell Goblet Squat\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"For more videos, articles, and information, head to https:\/\/physiquedevelopment.com. In this video, Coach Alex takes you through the proper form and technique for the DB Goblet Squat. This is a great exercise if you are a beginner to weight lifting, new to squatting, or returning from an injury. If you liked this video, check out these for more: https:\/\/www.youtube.com\/watch?v=kVB6SlEyjQM https:\/\/www.youtube.com\/watch?v=dbJFrH0LokA https:\/\/www.youtube.com\/watch?v=Cfp23zvkAfI 4 WEEK FREE GLUTE PROGRAM HERE: https:\/\/bit.ly\/FREE4WKPD 12 Week glute program available now!!: https:\/\/bit.ly\/12WKGLUTEPROGRAM Inquire to learn about nutrition only coaching WITH exercise review: https:\/\/bit.ly\/optimizeglutes [New] Male Principles Program \u27a2https:\/\/physiquedevelopment.com\/progr... [New] Female Principles Program \u27a2 https:\/\/physiquedevelopment.com\/progr... 1-on-1 Online Coaching \u27a2 https:\/\/physiquedevelopment.com\/lifes... [New] Buy Physique Development Apparel \u27a2 https:\/\/physiquedevelopment.com\/produ... Follow Physique Development on Instagram \u27a2 https:\/\/www.instagram.com\/physiquedev...\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Stand upright, supporting the weight with bent arms. The dumbbell should be near your collarbones or neck. Squat as deep as possible while keeping your torso vertical. Don\u2019t allow the weight to pull your arms down or forward during the movement.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor9dumbbell-front-squat\"><a id=\"9\" class=\"linkj\"><\/a>Dumbbell Front Squat<\/h2>\n\n\n\n<p>The <a href=\"https:\/\/breakingmuscle.com\/dumbbell-front-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"187378\">dumbbell front squat<\/a> could be seen as the next-step progression from the goblet squat. Instead of holding a single dumbbell as your chest, you\u2019re supporting a weight in each hand. This more closely mimics a barbell from squat.<\/p>\n\n\n\n<p>In fact, it puts you in nearly an identical hand and arm position as the front squat with straps, because your hands are in a neutral position (palms facing each other). This reduces the mobility requirements needed to perform the exercise,<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>Choose the dumbbell front squat if you\u2019re training with limited equipment (such in a <a href=\"https:\/\/breakingmuscle.com\/hotel-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185574\">hotel gym<\/a> or limited home gym) because you don\u2019t need a barbell and rack. The dumbbell front squat is also an effective choice for lifters training around wrist or shoulder issues, since the joints are less stressed during the movement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>Stand with a dumbbell in each hand, resting at your sides. Bring the dumbbells up to the front of each shoulder in a <a href=\"https:\/\/breakingmuscle.com\/hammer-curl\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185575\">hammer curl<\/a>-type motion. Using some body English to control the swing of the weights is acceptable as long as it\u2019s done with leg drive (as a quick jump), not bending at the waist or heaving with your lower back.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Dumbbell Front Squat - Modern Woman&amp;#039;s Guide to Strength Training\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_hzOQLwnSL5E\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FhzOQLwnSL5E%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/hzOQLwnSL5E\" \/><meta itemprop=\"duration\" content=\"PT1M14S\" \/><meta itemprop=\"uploadDate\" content=\"2017-06-10T12:00:06Z\" \/><\/div><div id=\"lyte_hzOQLwnSL5E\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FhzOQLwnSL5E%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Dumbbell Front Squat - Modern Woman&#039;s Guide to Strength Training<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/hzOQLwnSL5E\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FhzOQLwnSL5E%2F0.jpg\" alt=\"Dumbbell Front Squat - Modern Woman&amp;#039;s Guide to Strength Training\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Thank you so much for watching our videos. We hope that our worldwide community of diverse, empowered, STRONG women inspire you to embrace all that\u2019s possible for your body and your LIFE! Your comments and participation in our community are what make Girls Gone Strong so special. Please subscribe and share your stories below. We absolutely love hearing from you! \u25baCurious about The Modern Woman\u2019s Guide to Strength Training Program that this workout is a part of? Check it out! Because your workout isn\u2019t just a workout. It\u2019s a pledge to becoming the best YOU!! http:\/\/bit.ly\/MWGviaYT ---- Girls Gone Strong has helped thousands of women from all over the world reach their goals by providing FREE evidence-based, body-positive, sane, and sustainable nutrition, training, and self-care information. \u25baSubscribe to our FREE Newsletter and get started today. http:\/\/bit.ly\/FREEebooksGGS \u25baSurround yourself with positive, strong, uplifting women who genuinely want you to succeed by becoming a member of our FREE Facebook Community! https:\/\/www.facebook.com\/groups\/strongwomenlifteachotherup\/ \u25ba Subscribe to Our Channel Here: http:\/\/www.youtube.com\/subscription_center?add_user=GirlsGoneStrong -- Follow Girls Gone Strong online: \u25baInstagram: http:\/\/instagram.com\/thegirlsgonestrong \u25baFacebook: http:\/\/facebook.com\/girlsgonestrong \u25baWebsite: https:\/\/girlsgonestrong.com\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Hold the weights in the shoulder-supported position throughout the exercise. In a wider than shoulder-width stance, squat as deeply as possible. Aim your elbows forward and lean back to keep your upper body vertical. Don\u2019t allow the weights to fall forward or sideways off your shoulders.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor10single-arm-kettlebell-front-squat\"><a id=\"10\" class=\"linkj\"><\/a>Single-Arm Kettlebell Front Squat<\/h2>\n\n\n\n<p>A classic <a href=\"https:\/\/breakingmuscle.com\/best-kettlebell-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185576\">kettlebell exercise<\/a>, the single-arm kettlebell front squat emphasizes <a href=\"https:\/\/breakingmuscle.com\/dumbbell-ab-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185577\">core strength<\/a> just as much as (possibly more than) leg strength. The \u201cimbalanced,\u201d single-sided load forces your abs and lower back to fire constantly to resist the sideways pull. This builds serious core stability which can play a key role in reducing the risk of lower back injuries. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\" data-lasso-id=\"185578\">5<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>Because your core strength will likely be the limiting factor for most lifters, it may be more beneficial to treat the single-arm kettlebell front squat primarily as a core-building exercise that delivers leg size and strength as an added benefit, rather than primarily as \u201ca leg exercise.\u201d Improved core strength and stability can carry over to stronger lifts.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>Bring a kettlebell to shoulder-height, either by performing a kettlebell clean or using your free hand to get the weight into position. Your thumb should be nearly resting on the front of your shoulder with the ball of the kettlebell resting on your forearm.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Single Arm Kettlebell Front Squat\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_l_W-lViAC6g\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fl_W-lViAC6g%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/l_W-lViAC6g\" \/><meta itemprop=\"duration\" content=\"PT16S\" \/><meta itemprop=\"uploadDate\" content=\"2019-01-23T18:49:16Z\" \/><\/div><div id=\"lyte_l_W-lViAC6g\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fl_W-lViAC6g%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Single Arm Kettlebell Front Squat<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/l_W-lViAC6g\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fl_W-lViAC6g%2F0.jpg\" alt=\"Single Arm Kettlebell Front Squat\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Single Arm Kettlebell Front Squat\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Stand upright, without leaning sideways into the weight or excessively counterbalancing to the opposite side. Take a relatively wide stance, beyond shoulder-width, and descend into a deep squat. Hold the kettlebell close to your body and don\u2019t allow it to shift your torso. Perform all reps on one side before switching hands.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor11front-squat-hold\"><a id=\"11\" class=\"linkj\"><\/a>Front Squat Hold<\/h2>\n\n\n\n<p>This front squat alternative doesn\u2019t actually involve any squatting at all. By reinforcing the locked out position, you create significant tension in your core stabilizers, as well as actively stretching the muscles directly involved in holding the rack position. This cumulative effect can lead to a stronger and more stable front squat.<\/p>\n\n\n\n<p>Because static holds put you in the strongest mechanical position, you can also \u201coverload\u201d your system with heavier than normal weights, which can stimulate strength gains.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"when-to-use-it\">When to Use It<\/h3>\n\n\n\n<p>The front squat hold should be the first exercise performed on a lifting day, after a general warm-up. Not only will it help to recruit more muscle units in the training to follow, but performing the hold with any muscle fatigue can drastically increase the risk and decrease the benefits.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do-it\">How to Do It<\/h3>\n\n\n\n<p>Set up for a standard front squat, with the bar in a rack near shoulder-level. Unrack the bar and take one or two small steps back. Instead of commencing a squat, hold the top position with maximum focus.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Front Rack Static Hold | A Tutorial\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_82GfQ2yTsHY\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F82GfQ2yTsHY%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/82GfQ2yTsHY\" \/><meta itemprop=\"duration\" content=\"PT38S\" \/><meta itemprop=\"uploadDate\" content=\"2020-09-29T19:13:50Z\" \/><\/div><div id=\"lyte_82GfQ2yTsHY\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F82GfQ2yTsHY%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Front Rack Static Hold | A Tutorial<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/82GfQ2yTsHY\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F82GfQ2yTsHY%2F0.jpg\" alt=\"Front Rack Static Hold | A Tutorial\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Front Rack Static Hold\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Concentrate on fully engaging your core and upper back. Flex your glutes and legs to further reinforce the lockout position. This exercise is typically performed \u201cfor time\u201d (often three to five seconds, up to 10 seconds) rather than for multiple repetitions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"benefits-of-front-squat-alternatives\">Benefits of Front Squat Alternatives<\/h2>\n\n\n\n<p>While the front squat is an essential movement for certain strength athletes like Olympic weightlifters and CrossFit athletes, front squat alternatives can be used by many lifters to deliver key benefits when the primary movement is no longer an option.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"reduced-mobility-requirements\">Reduced Mobility Requirements<\/h3>\n\n\n\n<p>Some lifters have crossed the front squat off their list of potential exercises because they cannot get their arms into the rack position needed to support the weight or because their hips or knees don\u2019t allow the type of deep front squat commonly associated with the exercise.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/06\/shutterstock_418035016.jpg\" alt=\"black and white photo of person performing front squat\" class=\"wp-image-162653\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/06\/shutterstock_418035016.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/06\/shutterstock_418035016-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: xamyak \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>Several front squat alternatives allow lifters of any mobility level to benefit from the squat squat movement by reducing the mobility and flexibility requirements. These alternatives can also address and improve restrictions over time, which can progress to a full front squat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"decreased-lower-back-strain\">Decreased Lower Back Strain<\/h3>\n\n\n\n<p>One key benefit of the front squat is its reduced lower back strain compared to the back squat. Each front squat alternative preserves that back-sparing advantage, making each movement a potential exercise choice for lifters prone to lower back issues.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"quadriceps-size-and-strength\">Quadriceps Size and Strength<\/h3>\n\n\n\n<p>Front squat alternatives continue to emphasize the quadriceps, on the front of the thighs, relatively more than the glutes or hamstrings. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7831128\/\" data-lasso-id=\"185579\">6<\/a>) This is a key reason why many physique-focused lifters prioritize the front squat over the back squat. These alternatives are equally effective in emphasizing the quads, while back squats and <a href=\"https:\/\/breakingmuscle.com\/deadlift-variations\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"185580\">deadlift variations<\/a> are more commonly used to focus on the hamstrings and glutes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"get-back-to-front-squatting\">Get Back to Front Squatting<\/h2>\n\n\n\n<p>The front squat can be beneficial for strength athletes, physique-conscious lifters, and any gym-goer looking to build lower body strength and muscle, a stable core, and a stronger lower back. If you\u2019re not yet ready to tackle the Olympic-level movement, choose the variation that best suits your individual needs and start racking up the results.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"references\">References<\/h2>\n\n\n\n<ol>\n<li>Kubo, K., Ikebukuro, T., &amp; Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. <em>European journal of applied physiology<\/em>, <em>119<\/em>(9), 1933\u20131942. https:\/\/doi.org\/10.1007\/s00421-019-04181-y<\/li>\n\n\n\n<li>Hecker, Kara &amp; Carlson, Lara &amp; Lawrence, Michael. (2018). Effects of the Safety Squat Bar on Trunk and Lower-Body Mechanics During a Back Squat. Journal of Strength and Conditioning Research. 33 Suppl 1. 1. 10.1519\/JSC.0000000000002912.&nbsp;<\/li>\n\n\n\n<li>Glassbrook, D. J., Brown, S. R., Helms, E. R., Duncan, S., &amp; Storey, A. G. (2019). The High-Bar and Low-Bar Back-Squats: A Biomechanical Analysis. <em>Journal of strength and conditioning research<\/em>, <em>33 Suppl 1<\/em>, S1\u2013S18. https:\/\/doi.org\/10.1519\/JSC.0000000000001836<\/li>\n\n\n\n<li>Speirs, Derrick E.1,2; Bennett, Mark A.3; Finn, Charlotte V.4; Turner, Anthony P.2. Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players. Journal of Strength and Conditioning Research 30(2):p 386-392, February 2016. | DOI: 10.1519\/JSC.0000000000001096<\/li>\n\n\n\n<li>Huxel Bliven, K. C., &amp; Anderson, B. E. (2013). Core stability training for injury prevention. <em>Sports health<\/em>, <em>5<\/em>(6), 514\u2013522. https:\/\/doi.org\/10.1177\/1941738113481200<\/li>\n\n\n\n<li>Coratella, G., Tornatore, G., Caccavale, F., Longo, S., Esposito, F., &amp; C\u00e8, E. (2021). The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training. <em>International journal of environmental research and public health<\/em>, <em>18<\/em>(2), 772. https:\/\/doi.org\/10.3390\/ijerph18020772<\/li>\n<\/ol>\n\n\n\n<p><em>Featured Image: Berkomaster \/ Shutterstock<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>The front squat is a staple movement for Olympic weightlifters, CrossFit athletes, and countless other strength-focused lifters. However, some find the unique bar position to be a limiting factor because it requires ample shoulder and wrist mobility. Other lifters shy away from the front squat because they can move relatively more weight with other squat variations. Regardless of&#8230;<\/p>\n","protected":false},"author":1479,"featured_media":178907,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4653],"tags":[2,417,497,3613,4735,245,5106],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Try These 11 Front Squat Alternatives for Powerful Legs and a Stronger Core - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"Don&#039;t let mobility issues get in the way of your gains. 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