How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Front Squat
Upright squat. Brutal on the upper back. Honest on the quads.
Quads · Core · Glutes · Barbell
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
How to FRONT SQUAT with poor mobility
Alan Thrall · Untamed Strength
How to handle weight
Usually 60–75% of your back squat. Hit 4–8 with elbows still high. Elbows drop = load drops.
Usual programming
3–5 × 4–8.
Caution
Elbows stay up. Do not let the bar roll onto the throat. Wrist pain: use a cross-arm or straps. Depth with a vertical torso — if you hinge, the rack is failing.
Setup
Front rack, elbows up, sit down, keep the torso vertical.
Cues
- Elbows stay up
- Don’t collapse the wrists
- Depth you can own
Common mistakes
- Elbows dropping
- Heels rising
- Turning it into a hinge
Home swap
Goblet or dual KB front squat
