Front Squat — CrossFit Technique Guide
The front squat is a barbell squat variation where the bar rests in the front rack position — across the front deltoids, fingertips on the bar with elbows high. It demands significantly more thoracic mobility and core stability than a back squat, and directly mirrors the receiving position of the clean. Athletes with strong front squats are generally stronger at cleans and thrusters. In CrossFit programming, front squats appear as strength work, in clean complexes, and as the base of the thruster. The upright torso required by the front rack develops the spine and hip position needed for efficient power cleans.
Muscles Worked
Equipment
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How to Do the Front Squat
Set the bar in a front rack: rests on front deltoids (not in hands), fingertips under the bar, elbows driven high.
Unrack and step back — feet shoulder-width, toes out.
Break simultaneously at hips and knees to initiate the squat.
Keep elbows high throughout the descent — if elbows drop, the bar rolls forward.
Reach full depth — hip crease below the knee. Torso stays more upright than a back squat.
Drive through the floor to stand, keeping elbows up until full lockout.
Common Mistakes
Elbows dropping — the most common fault. This causes the bar to roll forward and loads the wrists heavily.
Holding the bar in the hands rather than resting it on the deltoids — deltoids should support the weight.
Heels rising — tight calves pull heels up. Use heel elevation while working on ankle mobility.
Coaching Tips
Wrist flexibility is the most common limiter — work on wrist circles, PVC pass-throughs, and goblet squats daily.
Start light and focus on elbow position — a 45 lb bar with perfect mechanics is more valuable than heavy with poor form.
Front squat strength directly predicts clean performance — it is a reliable indicator of clean potential.
Scaling Options
Easier / Beginner
Goblet squat (KB or DB at chest), cross-arm grip (wrists crossed, bar across deltoids).
Harder / Advanced
Heavier load, pause front squat (3-sec hold at bottom), or clean complex.
Frequently Asked Questions
Why are front squats important for CrossFit athletes?
Front squats develop the quad strength, thoracic mobility, and front rack position needed for cleans and thrusters — two of the most common barbell movements in CrossFit. Athletes who neglect front squats often struggle with clean receiving positions and thruster depth under load.
Related Exercises
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