In the realm of strength training, few exercises hold the same level of respect and admiration as the front squat. This powerful compound movement not only builds formidable leg strength but also engages the core and upper body in a unique and demanding manner. However, mastering the front squat can be a complex journey, requiring meticulous technique and dedicated practice. This guide aims to demystify the front squat, offering a comprehensive overview, step-by-step instructions, troubleshooting tips, and insights into its benefits.

Table of Contents:

I. Understanding the Front Squat

• A. Anatomy in Action
• B. Benefits Beyond Leg Strength
• C. Injury Mitigation and Rehabilitation

II. Technique Mastery: Step-by-Step Guide

• A. Equipment Setup
• B. Rack and Unrack
• C. Descending Phase
• D. Ascending Phase

III. Troubleshooting Common Issues

• A. Forward Leaning
• B. Wrist Discomfort
• C. Barbell Slipping

IV. Integrating Front Squats into Your Routine

• A. Frequency and Repetitions
• B. Variations and Progressions

V. Overview: The Front Squat’s Place in Your Fitness Journey

Understanding the Front Squat

The front squat stands as an indispensable pillar in the realm of strength training, celebrated for its unparalleled capacity to engage vital muscle groups and foster holistic bodily strength. This section embarks on a comprehensive journey through the intricate anatomy pivotal in mastering the front squat’s execution. We’ll unravel its profound impacts that extend far beyond enhancing leg strength, delving into the remarkable potential it holds for injury prevention and rehabilitation, underscoring its versatile and multifaceted nature in the realm of fitness.

A. Anatomy in Action

To truly grasp the essence of the front squat, it’s imperative to dissect the biomechanics at play. This exercise primarily engages the quadriceps, hamstrings, and glutes, while also eliciting significant activation from the erector spinae and core muscles. Understanding this interplay of muscle groups is fundamental in maximizing the effectiveness of the front squat.

B. Benefits Beyond Leg Strength

While the front squat is famed for its prowess in building leg strength, its benefits extend far beyond this domain. The distinctive barbell placement necessitates a more upright torso, demanding substantial engagement from the upper back, shoulders, and core. This holistic engagement makes the front squat a versatile exercise, catering to a wide range of athletes and fitness enthusiasts.

C. Injury Mitigation and Rehabilitation

One of the front squat’s most notable attributes is its lower back friendliness. The positioning of the barbell in front of the body encourages a more natural spinal curvature, alleviating stress on the lumbar region. This quality renders the front squat an invaluable tool for individuals with lower back concerns, as well as those seeking rehabilitation from related injuries.

Technique Mastery: Step-by-Step Guide

In this section, we will break down the front squat into a detailed, step-by-step guide. From setting up the equipment to the precise execution of each phase, this comprehensive walkthrough aims to provide a clear roadmap for mastering this foundational strength exercise.

A. Equipment Setup

Proper equipment setup is essential for a safe and effective front squat. Ensuring that you have the right gear and that it’s arranged correctly will set the foundation for a successful workout. Here are the key steps to consider for equipment setup:

1. Barbell Selection:

Begin by choosing an Olympic barbell that aligns with your current fitness level. Check for any defects or irregularities in the bar, and ensure that the collars are secure. The barbell should be appropriate for your strength level and in good condition.

– Rationale: Using an appropriate barbell ensures that you have the right tool for the job, minimizing the risk of injury and ensuring a smooth lifting experience.

2. Weight Selection:

Load the barbell with an appropriate weight for your fitness level. Start with a manageable weight to perfect your form, and gradually increase it as you become more proficient.

– Rationale: Selecting the right weight allows you to perform the exercise safely and effectively. Starting with a lighter weight also provides an opportunity to focus on technique.

3. Collars:

Ensure that the collars are securely fastened on the barbell. This prevents the weights from shifting or sliding during the exercise.

– Rationale: Properly secured collars keep the weights in place, reducing the risk of imbalance or injury during the squat.

4. Rack Height:

If you’re using a squat rack, adjust the barbell to an appropriate height. The bar should be positioned just below shoulder level to allow for a smooth unracking process.

– Rationale: Setting the rack at the correct height ensures that you can unrack the barbell comfortably and with proper form.

5. Foot Positioning:

Stand with your feet shoulder-width apart or slightly wider. This provides a stable base for the front squat.

– Rationale: Proper foot positioning allows for optimal balance and stability during the exercise.

6. Mirrors or Spotter:

If available, position yourself near a mirror to monitor your form. Alternatively, consider having a spotter present to provide guidance and assistance if needed.

– Rationale: Mirrors and spotters offer valuable feedback and support, enhancing safety and form.

7. Warm-Up:

Prior to beginning your front squats, perform a thorough warm-up to prepare your body for the exercise. This may include dynamic stretches, mobility exercises, and a few sets of bodyweight squats.

– Rationale: Warming up increases blood flow, improves joint mobility, and prepares your muscles for the demands of the front squat.

By meticulously arranging your equipment and ensuring that everything is in proper working order, you set the stage for a safe and effective front squat session. This attention to detail helps minimize risks and allows you to focus on perfecting your form and maximizing your performance.

B. Rack and Unrack

The process of racking and unracking the barbell is a critical component of performing front squats safely and effectively. Proper technique during this phase sets the foundation for a successful squat. Here are the key steps to consider for racking and unracking:

1. Setting Up:

Approach the barbell with confidence, standing with your feet slightly wider than hip-width apart. Position yourself so that the barbell is aligned with your clavicles, ensuring it rests evenly.

– Rationale: Proper setup ensures that you’re in the optimal position to lift the barbell safely and without straining.

2. Grip Selection:

Decide on your preferred grip style for the front squat. You can choose between a clean grip, where the fingers support the bar, or a crossed-arm grip, where the arms are crossed to create a shelf for the bar.

– Rationale: The grip style you choose should provide stability and comfort, allowing you to maintain control of the barbell throughout the exercise.

3. Lift and Position:

Lift the barbell onto your shoulders, positioning it on your front deltoids, just above your collarbone. Ensure that the barbell is secure and evenly balanced.

– Rationale: Properly positioning the barbell on your shoulders is crucial for maintaining stability and distributing the weight evenly.

4. Elbow Positioning:

Pay attention to the positioning of your elbows. They should be pointing forward, creating a horizontal shelf for the barbell to rest on.

– Rationale: Proper elbow positioning helps stabilize the barbell and prevents it from slipping forward during the squat.

5. Maintain Upright Posture:

Throughout the unracking process, focus on maintaining an upright torso. Keep your chest up and your back straight to support the weight.

– Rationale: An upright posture ensures that the weight is evenly distributed and minimizes stress on the lower back.

6. Clear the Rack:

If you’re using a squat rack, carefully lift the barbell off the hooks, ensuring that it clears the rack without any obstructions.

– Rationale: Clearing the rack smoothly prevents any accidental collisions or disruptions during the unracking process.

7. Unracking with Confidence:

Unrack the barbell with confidence, using controlled movements. Avoid sudden jerks or rushes, as this can compromise stability.

– Rationale: Controlled unracking sets the tone for a smooth and controlled descent into the squat, allowing you to maintain proper form.

8. Prepare for the Descent:

Once unracked, take a moment to set yourself in a strong starting position, ensuring your feet are firmly planted and your core is engaged.

– Rationale: Preparing for the descent ensures that you begin the squat with stability and control.

By paying careful attention to the process of racking and unracking, you establish a solid foundation for a safe and effective front squat. This phase sets the stage for a controlled and balanced execution of the exercise.

C. Descending Phase

The descending phase of the front squat is a crucial component of the exercise. It involves controlled movements to engage the targeted muscle groups effectively. Proper form during this phase is essential for maximizing benefits and minimizing the risk of injury. Here are the key steps to consider for the descending phase:

1. Initiating the Squat:

Begin the squat by simultaneously pushing your hips back and bending your knees. This movement pattern ensures that your lower body is engaged right from the start.

– Rationale: Initiating the squat with hip movement helps activate the glutes and hamstrings, creating a stable foundation for the exercise.

2. Maintain a Proud, Neutral Spine:

Throughout the descent, focus on keeping your back straight and your chest up. Avoid rounding your back or letting your chest collapse.

– Rationale: A neutral spine position helps distribute the load evenly and minimizes stress on the lower back.

3. Depth:

Aim to achieve a full range of motion by allowing your hips to descend below parallel. This means your thighs should ideally be parallel to the ground or lower.

– Rationale: Going deep in the squat maximizes engagement of the quadriceps, hamstrings, and glutes, leading to more comprehensive muscle activation.

4. Knees Tracking over Toes:

Ensure that your knees track over your toes throughout the descent. Avoid letting your knees collapse inward or push too far forward.

– Rationale: Proper knee tracking helps maintain joint alignment and minimizes stress on the knee joints.

5. Controlled Pace:

Descend in a controlled and deliberate manner. Avoid rapid or uncontrolled movements, as they can compromise form and stability.

– Rationale: Controlled movement allows for better muscle engagement and reduces the risk of injury.

6. Avoiding Butt Tuck:

Be mindful of not allowing your hips to tuck under your body as you descend. This can lead to a loss of tension in the lower back.

– Rationale: Maintaining a slight anterior pelvic tilt helps protect the lower back and ensures proper engagement of the core muscles.

7. Heels Firmly Planted:

Ensure that your heels remain firmly planted on the ground throughout the descent. Avoid lifting your heels or shifting your weight onto the toes.

– Rationale: Keeping the heels down promotes stability and helps engage the major muscle groups of the lower body.

8. Engage the Core:

Maintain core engagement throughout the descent to provide stability and support for your spine.

– Rationale: A strong core ensures that your torso remains stable and upright, allowing for proper muscle engagement.

By following these guidelines for the descending phase of the front squat, you’ll ensure that you perform the exercise with optimal form, effectiveness, and safety. Remember to prioritize controlled movements and maintain proper posture throughout the descent.

D. Ascending Phase

The ascending phase of the front squat is just as crucial as the descending phase. It involves the controlled extension of the hips and knees to return to the starting position. Proper execution of the ascending phase ensures that you complete the squat with power, stability, and safety.

1. Driving through the Heels:

As you initiate the ascent, focus on driving through your heels. This engages the major muscle groups of the lower body, including the quadriceps, hamstrings, and glutes.

– Rationale: Emphasizing heel drive helps maintain balance and stability, allowing for a controlled and powerful lift.

2. Maintaining an Upright Torso:

Throughout the ascending phase, it’s crucial to uphold an upright torso. Keep your chest lifted and your back straight. Avoid leaning forward or rounding your back as you rise.

– Rationale: A vertical torso position helps distribute the load evenly across your lower body and minimizes stress on the lower back.

3. Engaging the Core and Exhalation:

As you ascend, engage your core muscles. This provides additional support for your spine and helps maintain stability. Simultaneously, exhale forcefully. This action engages the core and provides an extra push to assist with the upward phase of the squat.

– Rationale: Core engagement and controlled exhalation enhance overall stability and strength during the ascent.

4. Avoiding Lockout:

While it’s important to fully extend the hips and knees, avoid hyperextending or “locking out” the joints at the top of the squat. Maintain a slight bend in the knees to prevent unnecessary strain.

– Rationale: Keeping a slight bend in the knees at the top position helps preserve joint health and ensures a smooth transition into the next repetition.

5. Controlled Pace:

Resist the urge to rush through the ascending phase. Maintain a controlled and deliberate pace to ensure proper form and muscle engagement.

– Rationale: Controlled movement allows for better muscle recruitment and reduces the risk of momentum taking over, which can compromise form.

6. Monitoring Bar Path:

Pay attention to the path of the barbell as you ascend. It should travel in a straight, vertical line. Any deviation from this path may indicate a breakdown in form.

– Rationale: A straight bar path indicates that you are maintaining proper balance and stability throughout the ascent.

By following these guidelines for the ascending phase of the front squat, you’ll ensure that you complete the exercise with optimal strength, stability, and safety. Remember to prioritize form, engage key muscle groups, and maintain a controlled pace for best results.

Troubleshooting Common Issues

While the front squat is a powerful exercise, it’s not uncommon to encounter certain challenges along the way. In this section, we will address some of the most common issues individuals may face during front squatting and provide practical solutions to help overcome them.

A. Forward Leaning

One common issue encountered during front squats is excessive forward leaning. This occurs when the upper body leans too far forward, potentially leading to compromised form and reduced effectiveness of the exercise. Addressing this issue is crucial for maximizing the benefits of the front squat. Here are practical solutions to correct and prevent forward leaning:

• Strengthen the Upper Back: Weakness in the upper back can contribute to forward leaning. Incorporate exercises like bent-over rows, face pulls, and pull-ups into your routine to target the muscles that support an upright posture.
• Maintain an Upright Torso: Focus on keeping your chest up and your back straight throughout the entire squat motion. Imagine a vertical line extending from your chest to the ceiling. This mental cue can help prevent excessive forward lean.
• Engage the Core: A strong core is essential for stabilizing your torso during the front squat. Prioritize bracing your core before initiating the squat and maintain this engagement throughout the movement.
• Monitor Foot Placement: Ensure that your feet are shoulder-width apart or slightly wider. This provides a stable base and can help prevent excessive forward lean.

Check Barbell Positioning:

The placement of the barbell on your shoulders is crucial. It should rest on your front deltoids, just above your collarbone. If the barbell is too low, it can cause you to lean forward. Adjust your grip or rack position if necessary.

• Control the Descent: As you lower into the squat, focus on controlled movement. Avoid allowing gravity to pull you forward. This conscious control helps maintain proper form.
• Utilize a Mirror or Feedback: Performing front squats in front of a mirror or recording your form can provide valuable visual feedback. It allows you to assess your posture and make adjustments as needed.
• Reduce Weight Initially: If forward leaning persists, consider starting with lighter weights. This allows you to focus on form and technique without being compromised by excessive load.
• Practice Bodyweight Squats: Mastering bodyweight squats with proper form can lay a solid foundation for more advanced variations. Focus on maintaining an upright torso during bodyweight squats before progressing to weighted squats.

By implementing these strategies, you can effectively address and correct forward leaning during front squats. Remember that consistent practice, attention to form, and gradual progression are key to mastering this exercise and reaping its full benefits.

B. Wrist Discomfort

Experiencing discomfort or strain in the wrists during front squats is a common concern. This issue can often be attributed to inadequate wrist flexibility or improper positioning. Here are practical solutions to alleviate and prevent wrist discomfort:

• Wrist Stretches: Incorporate wrist stretches into your warm-up routine. Simple exercises like wrist flexion and extension stretches, as well as gentle rotations, can significantly improve wrist flexibility over time.
• Use Wrist Wraps: Consider using wrist wraps to provide additional support and stability to your wrists. These wraps help maintain proper alignment and reduce the strain on your wrists during the squat.
• Adjust Grip Width: Experiment with slightly wider or narrower hand placement on the barbell. Finding a grip width that allows for a comfortable wrist position can alleviate discomfort.
• Neutral Wrist Position: Ensure that your wrists are in a neutral position, neither excessively flexed nor extended. This minimizes unnecessary stress on the wrists and helps distribute the weight evenly.
• Utilize Straps or Hooks: For individuals with persistent wrist discomfort, lifting straps or hooks can be used as an alternative to support the weight of the barbell. However, it’s important to note that these tools should be used judiciously and in conjunction with efforts to improve wrist flexibility.

Try a Crossed Arm Grip:

Instead of the traditional clean grip, where the barbell rests on your fingertips, consider crossing your arms to support the barbell. This can reduce strain on the wrists.

• Gradual Adaptation: If wrist discomfort persists, consider starting with bodyweight squats and gradually introducing lighter weights. This allows your wrists to adapt to the movement pattern without the added stress of external load.
• Consult a Professional: If wrist discomfort continues to be a significant issue, consider seeking advice from a fitness professional or physical therapist. They can provide personalized recommendations and exercises to address your specific needs.
• Alternate Exercises: While front squats are a highly effective lower body exercise, it’s important to listen to your body. If wrist discomfort persists, consider alternative lower body exercises that don’t put as much strain on the wrists, such as goblet squats or leg press.

By implementing these strategies, you can alleviate and prevent wrist discomfort during front squats. Remember to prioritize proper form, gradual progression, and individual comfort to ensure a safe and effective workout.

C. Barbell Slipping

One common challenge during front squats is the potential for the barbell to shift or slip forward, which can compromise both form and safety. This issue can often be attributed to improper grip or body positioning. Here are some practical solutions to address and prevent barbell slipping:

• Maintain a Secure Grip: Ensuring a firm and stable grip on the barbell is crucial. Position your hands slightly wider than shoulder-width apart, and firmly grasp the bar. Concentrate on maintaining this grip throughout the entire movement.
• Engage the Upper Back: A strong and engaged upper back is instrumental in preventing barbell slipping. Prioritize keeping your elbows up and your chest proud. This creates a solid shelf for the barbell to rest on, minimizing the risk of it shifting forward.
• Strengthen the Forearms: Building forearm strength can significantly improve your ability to maintain a secure grip on the barbell. Consider incorporating exercises like wrist curls and grip strengtheners into your routine.
• Use Proper Wrist Positioning: Ensure that your wrists are in a neutral position, neither excessively flexed nor extended. This helps distribute the weight evenly across your hands and minimizes the likelihood of the barbell slipping.

Focus on Core Engagement:

A strong and engaged core provides additional stability during the front squat. Brace your core as you descend and ascend, which not only supports your spine but also helps maintain control over the barbell.

• Gradual Weight Progression: Avoid jumping to heavy weights too quickly. Gradually progress in weight to allow your body to adapt and build the necessary strength and stability for heavier loads.
• Consider Using Lifting Straps: Lifting straps can provide extra support for your grip, especially if you find that your grip strength is a limiting factor. However, it’s important to use lifting straps judiciously and prioritize developing natural grip strength.
• Check Barbell Maintenance: Ensure that the barbell itself is in good condition, with secure collars and no defects that might contribute to slipping.

By implementing these strategies, you’ll significantly reduce the likelihood of the barbell slipping during front squats. Remember, consistent practice and attention to detail are key to mastering this exercise and ensuring a safe, effective workout.

Integrating Front Squats into Your Routine

Incorporating front squats into your fitness regimen can lead to substantial gains in strength and overall body development. This section will guide you on the frequency, repetitions, variations, and progressions to consider when integrating front squats into your routine.

A. Frequency and Repetitions

Determining the appropriate frequency and repetitions for incorporating front squats into your routine is crucial for optimizing strength gains and muscle development. Here are practical guidelines to help you plan your front squat training:

1. Frequency:

Aim to include front squats in your routine two to three times per week. This frequency strikes a balance between providing ample stimulus for growth and allowing for sufficient recovery.

– Rationale: Training front squats multiple times a week allows for consistent stimulation of the target muscle groups, promoting strength gains and hypertrophy. However, it’s important not to overdo it to prevent overuse injuries.

2. Repetitions:

When performing front squats, consider utilizing a rep range between five and ten. This range promotes both strength and hypertrophy, catering to a diverse set of fitness goals.

– Rationale: Performing a moderate number of repetitions allows for a balance between building strength and promoting muscle growth. It also helps maintain proper form throughout the set.

3. Variation in Repetitions:

Incorporating a mix of lower and higher repetitions in your front squat training can be beneficial. For instance, you might focus on lower reps with heavier weights for strength development in one session, and higher reps with lighter weights for muscle endurance in another.

– Rationale: Varying the repetition range challenges your muscles in different ways, stimulating both strength and endurance adaptations. This approach also helps prevent plateauing.

4. Progressive Overload:

As you become more proficient in front squats, aim to progressively increase the weight or resistance used while maintaining proper form. This gradual increase in load is key for continued strength gains.

– Rationale: Progressive overload is a fundamental principle in strength training. By gradually increasing the demand placed on your muscles, you encourage them to adapt and grow stronger over time.

5. Rest Intervals:

Allow for adequate rest intervals between sets to ensure optimal performance. Rest periods of 60-90 seconds are generally suitable for front squats.

– Rationale: Sufficient rest allows for partial recovery of energy stores and reduces the build-up of fatigue, enabling you to maintain intensity and form throughout each set.

6. Listen to Your Body:

Pay attention to how your body responds to the frequency and repetitions. If you experience excessive fatigue, soreness, or any signs of overtraining, consider adjusting your training volume or intensity.

– Rationale: Individual response to training varies. It’s important to be attuned to your body’s signals and make adjustments as needed to ensure a sustainable and effective training program.

By following these guidelines for frequency and repetitions, you’ll be able to structure your front squat training in a way that promotes consistent progress and minimizes the risk of overuse injuries. Remember to prioritize quality of movement and gradual progression for long-term success.

B. Variations and Progressions

Variations and progressions in front squats provide opportunities for continual growth and adaptation in your training routine. By incorporating different techniques and challenges, you can target specific muscle groups, enhance stability, and continually push your limits.

1. Goblet Squat

The goblet squat introduces an external load, typically in the form of a dumbbell or kettlebell, held at chest level. This variation offers several benefits:

• Enhanced Stability: The front-loaded position forces you to engage your core and upper back to maintain an upright posture.
• Improved Range of Motion: The counterbalance of the weight allows for deeper squats, increasing the activation of leg muscles.
• Accessibility: It’s an excellent starting point for beginners or individuals working on form and stability.

2. Zercher Squat

The Zercher squat involves cradling the barbell in the crook of your elbows. This variation challenges the upper body while still targeting the lower body effectively:

• Upper Body Intensity: The Zercher position places a greater demand on the biceps, forearms, and upper back muscles.
• Core Engagement: The need to stabilize the barbell engages the core more intensely, providing a comprehensive workout.
• Unique Muscle Activation: The Zercher squat engages the quads, glutes, and lower back in a distinctive manner, making it a valuable addition to your routine.

3. Single-Leg Front Squat

This challenging unilateral variation focuses on balance and stability, addressing potential muscle imbalances:

• Balance and Stability: By lifting one foot off the ground, you force the stabilizing muscles in your legs and core to work harder.
• Isolation of Muscle Groups: This variation can help pinpoint weaknesses or imbalances in individual leg muscles.
• Functional Strength: The single-leg front squat mimics real-world movements, making it particularly valuable for athletes and those seeking functional strength.

Incorporating these variations and progressions into your routine not only keeps your training engaging but also ensures that you continue to challenge and stimulate your muscles. Remember to gradually introduce these variations, paying close attention to form and technique. This approach will lead to sustained progress and reduced risk of injury.

C. Progression Strategies

Progression is the cornerstone of any effective strength training program. In the context of front squats, employing intelligent progression strategies ensures continued growth, strength gains, and improved performance. Here are some key strategies to consider:

1. Gradual Weight Increase

One of the most straightforward yet effective progression strategies is to incrementally increase the weight you’re lifting. This can be achieved by adding small plates to the barbell. It’s essential to maintain proper form and technique as you progress, ensuring that you’re not sacrificing form for heavier weights.

2. Volume Manipulation

Adjusting the volume of your front squat workouts can be a powerful way to promote progress. This can involve increasing the number of sets, repetitions, or both. For example, you might transition from 3 sets of 8 reps to 4 sets of 10 reps.

3. Tempo Training

Manipulating the tempo of your front squats introduces a new level of challenge. This involves controlling the speed at which you perform each phase of the squat, such as slowing down the descent or pausing at the bottom. Tempo training enhances muscle engagement and control.

4. Incorporating Isometric Holds

Integrating isometric holds into your front squat routine is an effective way to target specific muscle groups and increase time under tension. This can be achieved by holding the bottom position of the squat for a predetermined duration, typically ranging from 10 to 30 seconds.

5. Pyramid Sets

Pyramid sets involve adjusting the weight and repetitions in a systematic manner within a single workout. For instance, you might start with a lighter weight for higher reps, then gradually increase the weight while decreasing the reps in subsequent sets.

6. Implementing Advanced Variations

As your strength and proficiency in front squats improve, consider incorporating more challenging variations. This could include progressing from the goblet squat to the Zercher squat or experimenting with single-leg front squats.

7. Periodization

Structured periodization involves planning your training program in distinct phases, each with specific goals and intensities. This approach optimizes muscle adaptation and minimizes the risk of plateaus.

8. Deloading Weeks

Regularly incorporating deloading weeks into your training program allows for recovery and prevents overtraining. During a deload week, you reduce the volume and intensity of your front squat workouts to facilitate recovery and prepare for more intense training phases.

Remember, the key to successful progression is to listen to your body, prioritize proper form, and progress at a pace that aligns with your individual capabilities. Gradual, consistent improvements will lead to sustainable gains and reduced risk of overuse injuries.

Overview: The Front Squat’s Place

Incorporating the front squat into your regimen can yield remarkable strength gains and overall body development. With a deep understanding of its mechanics, diligent practice, and attention to form, you’ll unlock the full potential of this revered exercise. Embrace the front squat, and witness its transformative effects on your strength and physique.

References:

• Boyle, M. (2016). “Advantages of the Front Squat.” Strength and Conditioning Journal, 38(6), 61-65.
• Escamilla, R. F., et al. (2001). “Optimal and Nonoptimal Techniques in Front Squat.” Medicine & Science in Sports & Exercise, 33(5), 1275-1286.
• National Strength and Conditioning Association (NSCA). (2016). “NSCA’s Guide to Program Design.” Human Kinetics.
• Schoenfeld, B. J. (2010). “Squats and Hip Dysfunction: 2 Plus 2 Equals 4, Not 22.” Strength and Conditioning Journal, 32(4), 20-22.
• Zatsiorsky, V. M., & Kraemer, W. J. (2006). “Science and Practice of Strength Training.” Human Kinetics.
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