Front Squat-
We have a few reasons behind we incorporate front squat into our programming on a regular basis across all classes. Typically, you will see us use a front loaded squat in a few different varieties it regards to equipment, for example: barbells, sandbag, kettlebell, med-ball, dumbbell etc. With that said, we do back squat regularly and there are a vast amount of benefits to the back squat. This segment will focus solely on the purpose behind why front squat is used in our continuum.
1). Especially with beginners whom have a decent understanding of technical correctness for an unloaded squat; it is common to see an exaggeration of hip hinge causing a collapsed torso on their descent opposed to the knee dominant path that will keep the torso more upright when a load is added. Once the load is in front of the person there is a quicker understanding that their torso must remain upright requiring a bend from their knees in order to reach an adequate depth.
2) Research in Journal of Strength & Conditioning found through biomechanical analysis that front squat places less compressive forces on the knees opposed to the back squat because of it being more of a quad dominant exercise. Quad dominant meaning the quads are doing the most amount of work, relieving stress from the knee caused by the hamstring. Also, there is less spinal loading in during a front squat. From our programming standpoint, this is why it is more likely to see a front load squat variation so that we can maximize muscle recruitment while minimizing room for injury. Only in our Applied Strength & Conditioning class will significant weight be squatted due to the development, and readiness of their bodies to perform either a front or back squat.
3) From our assessment standpoint, midline stabilization and upper body mobility is called upon when the load is in front in order to execute the squat to adequacy.
Squat Cues-
1) Feet only turned out only slightly.
2) Throughout the descent and ascent, create torque by actively pushing the knees out and back to recruit the hip abductors and glutes. In turn, this will reinforce an upright torso while avoiding knee valgus (knees going inside your foot) and increasing strain on ACL.
3) High elbows when using a traditional front rack, straps, or the cross-armed method.
Take away thought-
As long as you have to get out of a car, get off the couch, or get off the toilet; you should squat with technical correctness to at least parallel regularly if you plan to continue to do any of the three without assistance.