How To Properly Do A Barbell Front Squat - Full Video Tutorial & Exercise Guide
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If you're out there looking for bigger quads & stronger legs, learning how to properly do a barbell front squat could really help you get there. But here's the thing...there are some very specific form points and techniques you need to know about to make it effective. And in this quick video, I'm going to demonstrate the proper form along with giving you some set, rep, and routine recommendations to use this in your routine.
So sit back, learn how to properly do a barbell front squat, and you'll be on your way to getting bigger quads and stronger legs.
How To Properly Do A Barbell Front Squat - The Basics (0:32)
As the name suggests, with the front squat we're going to be loading the barbell on the front of our upper torso. And this is why front squats are particularly effective for building bigger quads. Because the front-loaded weight requires you to stabilize and engage more from your quads.
How To Properly Do A Front Squat- Form Tutorial (1:00)
- Step 1: Starting position. You need to grasp your barbell firmly and lift it onto your shoulders in front of you and just below the top of your neck. Your legs should be shoulder-width apart.
- Step 2: Choose your grip. The best option is to have your elbows up. The barbell will sit in the crux of your neck, and your hands will be palm side up, fingers loosely around the bar and your back straight.
- Step 3: The alternative is to cross your arms just above the wrist and have your hands hold the bar in place. Your palms will be facing downwards. This option should only be used if your wrists do not flex enough for the best option.
- Step 4: Now, take a deep breath and make sure your back and abs are tight. Slowly lower yourself down as though you are about to sit in a chair. Your thighs should become parallel to the floor. Focus on keeping your chest and elbows up.
- Step 5: Now push through your heel and move back into a standing position. The barbell should never leave the crux of your neck.
- Step 6: Focus on keeping your back straight. If you allow yourself to roll forwards, your back will round, and you will place a lot of strain on your back and wrists.
- Step 7: Repeat steps 3-6 for the prescribed number of reps.
** Pro Tip #1: This is an excellent exercise for building strength in your quads, but you must stick to the proper form. Ideally, you should complete 12-20 reps with 2-3 sets. Keep the weight lighter than you use for your back squats. You must be mobile in your back before you can complete the front squat properly.
** Pro Tip #2: When you first undertake the front squat, keep the barbell relatively light; this will allow you to focus on correct form before you lift your maximum weight. Alternatively, use a power rack to help you get the weight into position.
** Pro Tip #3: Your elbows must stay up; this keeps the weight in the right place and prevents it from rolling forward; straining your body and putting everything out of line.
Enjoy!
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-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information on how to lose 30 pounds in a month for men is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Пікірлер: 62
this guy is putting the other fitness channels to shame.
This is why I love your channel! I've really been focusing on my legs lately and have been looking for good exercises. I've seen some other people recommending barbell front squats too but none of them took the time like you have to show the proper technique for doing it. Really appreciate it, it helps a lot.
Thanks for the tutorial, was really helpful in doing these! :)
Turns out I've been doing them wrong for years! Thanks for clearing this up. Great video, thank you very much! :)
This is what I was looking for!
Great tutorial thanks for the explaination
this is really amazing video on doing barbell front squat properly. i wish everyone should go through this and learn. thanks for sharing useful information.
Looks tough, but the harder the better! Thank you for showing us the proper form for this difficult exercise :)
1
Very helpful!
Health is wealth. Excellent advice and tips . Thanks
Was looking at incorporating these in my leg day. Thanks for the helpful advice!
really love this video. so well put together and demonstrated - love the passion u put into fitness and health!
This is a million dollar video. Thanks for showing exactly how to do it. Even when to take deep breath.
This channel has the best tutorials. I have learned a lot with the videos.
Another useful and effective video about how to properly do a Barbell front squat. Thanks for sharing your guideline guys.
awesome leg exercise that works on your quads , keeping the elbows and back upright as well as the chest out is the mistake that most people make , thank you for the detailed instructions.
Your explanations are perfect. Thanks for the information to help me correct this.
Always stuck to back squats, might give these a go! Thanks for the helpful vid!
Looks like a good exercise for me! I enjoy watching this!
I like this exercise. Thanks for sharing the video tutorial.
great job on showing a good technique on holding the bar!
I really need to work on my wrist flexibility. This hurts!
Perfect technique! Great Video!
Thank you so much for this !!! Much appreciated
Great tutorial as always.
really helpful video.. detailed explaination.. thanks
Great video on proper technique for front squat
I need to start getting more into legs exercises, squats are the best. This is the first time I hear about barbell front squat, looks little bit tough but beneficial! Gonna try this grip for sure while doing it. Thanks doctor
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
Your every content are informative , thanks brow for shear it .
This is such an informative video, thanks for the good video!
Amazing as usual 😊
Awesome video great exercise! A great way to squat other than a back squat! Love how your helping people keep safe and healthy!
awesome tutorial doc. perfect squat
Excellent content from beginning to end. Sharing useful and effective information in all your detailed and well explained information about How To Properly Do A Barbell Front Squat.
This looks like such an intense exercise. I'm trying this out this afternoon during my workout
This video about barbell front squats was great! I learned a lot new things and definitely recommend checking it out.
I am a female, and i find your explanations are perfect for myself to attack some weight training in the gym...
@nancymurphy852
5 жыл бұрын
yes me too! weight lifting is not my strong point but I've always wanted to improve! I like how technical Dr. Balduzzi is with the exercises and shows how to do each step properly.
Excellent, i have this nasty habit of tilting forward but i think i can correct this by not putting so much weight and focus more on repetition
You sure know what you're doing!
Excited to try this today
@Fitfatherproject
Жыл бұрын
Awesome my friend! 💪
I have been doing this wrong as well, putting the weight solely on the wrists. Thanks for the information to help me correct this.
Thanks great video 💪
@Fitfatherproject
Жыл бұрын
You're very welcome 🙏
I tend to roll forward, looks like my back is not that flexible or maybe I need to warm up more before starting this squat. Thanks for the minute details.
good
I'm a busy MOMMA, hope you don't mind me viewing 😄😍👍 great tutorial
@Fitfatherproject
3 ай бұрын
I’m glad you’re here viewing! We also have our Fit Mother Project KZread channel that I think you’ll enjoy: youtube.com/@FitMotherProject?si=micBkgiL9tpk4C-n
Really good tutorial, I'd tell my teacher he's doing them wrong but I don't want to risk it... Also, the audio has a little bit echo, not sure if you can try to get that worked out.
This video is very useful to us.great tutorial.i can get a great idea about this step.thanks for this.
Wow! thats really heavy, I cant do that :D but good content as always.
Being a new double knee recipient, any variations for joint safety ?
@Fitfatherproject
5 жыл бұрын
Hey Bill, thanks for writing in brother! Assuming you have/are currently going through your physical therapy movements, you should be ready to get a bit more active after roughly 12 weeks. At that time, implementing lower-impact movements like walking or swimming can help strengthen your leg, while building up confidence in your knees. Additionally, doing body-weight resistance work can help strengthen your muscles while building stability and balance again. The biggest key is gradually increasing your workload though. For example, doing body-weight squats with a chair, or something you can grasp (if balance is lost) is important until you have the ability/confidence to move along without them. -The FFP Team
@94121sf
5 жыл бұрын
@@Fitfatherproject thank you, it's been 3 years post surgery. Found my testosterone was waay low but im over 60 so it figured. Testosterone over 900 now and quadriceps responding NOW and needed some safe conventional body building quadricep safe type exercises NOW FINALLY !!!
Hi Dr A witch is better the back squat or the front squat thanks
@Fitfatherproject
Жыл бұрын
Hey Jeffrey, thanks for writing in and apologies on the delay! But to answer your question, one isn't better than the other, more that they are simply different. The Front Squat is great for emphasizing more of your quads while the Back Squat is great for working your glutes/hammies more. If looking for sheer power, the Back Squat is better suited for that. You can find a tutorial for the Back Squat here: kzread.info/dash/bejne/oKaTj8aMoM64g6g.html -The FFP Team
@jeffreybabino1411
Жыл бұрын
Hi Dr a can you use dumbells for the front squat instead thanks
man this one is a tough one but thanks for showing me the proper form. My cousin was showing me the wrong form and it did not feel right. man he does not know what he is doing :/
well now I just need to buy a barbell, thanks for the tips