Weight of the body stays in the back part of the frontal plane by keeping weights on the heels, allowing to engage the posterior chain of the body. The hip extensors also contracted to allow for increased stability of the back and hips. The barbell remains in the front-rack position for the duration of the movement. The knee extensors and flexors both contract to allow for controlled descent of the body. The hip flexors activate to control the descent of the weight and to assist the Spine (1) (vertebral column) in being in a natural position. The descending portion of the squat starts with hip (2) flexion by pushing it back and down, resulting in knee (3) flexion to provide stabilization.
This rack position allows the barbell to rest directly on the torso and does not load the comparatively weaker structures of the wrist or arm. The athlete creates a shelf so the barbell can rest on the shoulders by placing the hands outside the shoulders, using a loose fingertip grip (5), and driving the elbows high so the upper arm is parallel to the ground. The stance is with the heels at shoulder width and the toes out slightly.
#Front squat form full#
Hip joint (2), Knee Joint (3), and ankle (4) joint remain neutral which is a full extension of the joints and looks close to 180-degree angle deplanement on the sagittal plane. The starting and end position is for the Front squat is an upright standing position with a neutral (1) Spine to create stability around the core. I will discuss points of performance to execute the movement in each phase, I will be using anatomical references and terminology to describe the movements.
Descending position or Eccentric and Concentric phaseĮach phase can be classified into either the static phase or dynamic phase of the movement.We are going to break the Front squat into 3 different phases: The primary function of the Back-muscle group is to adduct, rotate, Extends, and laterally flex the trunk.īasic Skeleton Anatomy and Muscular actions during Front Squats: The primary function of the abdominal muscle group is isometric contraction during movement however rotation, flexion, and lateral flexion of the trunk along with stabilization of the pelvis are key requirements for effective squat.īack muscles primarily consist of Longissimus Thoracic, Iliocostalis Lumborum & Thoracic, Rhomboid & Latissimus, Trapezius Layers.
The spine stays neutral throughout the movement.Ībdominal muscles primarily consist of the diaphragm, psoas, transverse abdominals, rectus abdominals, internal abdominal oblique, and external abdominal oblique layers. Longissimus thoracic spine lateral flexion is between 0 to (40-70) degree however lateral flexion is not desired or expected outcome of a front squat. Lumbar, thoracic, and cervical spine range of motion is between 25 to 0 degree for extension and 0 to 25 degree for hyperextension. A stronger anterior core can prevent flexion-based injuries to keep athletes safe. Anterior bar placement keeps the torso vertical, preventing the hips from going into an excessive anterior pelvic tilt, and requiring greater oblique and rectus abdominis involvement to prevent flexion. The athlete sits the hips back and down to the proper depth and then stands back up and the barbell remains in the front-rack position for the duration of the movement. The execution of the front squat is the same as the air squat. Role of Spine and Thorax during Front Squat: This “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability. All that is added is a load supported in the front-rack position, where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor. The front squat builds exactly on the mechanics of the air squat.
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