Barbell Front Squats - Importance of Repetition Count

The front squat exercise, also known as the fore-squat, requires maintaining the strap from the front and is based on anterior limb muscles. Front squat can serve as an ideal instrument for assessing mobility. The front squad technique should be mastered before commencing the execution of exercises such as barbecuing or throwing. Optimizing the technique of subsequent exercises will be more efficient as a result. The performance of the squat with the strap maintained from the front requires appropriate ranges of motion in the joints of the upper and lower limbs. In this training, the anterior region is more involved (particularly the quadriceps muscle). Front squat also requires a complete backward bending in the ankle joints. Due to a stronger upright posture of the torso, the knees surpass the toe line, but that does not indicate a higher load level for the knee joints. Proper technique is the key to avoiding overloads in the joints of the lower and upper limbs. The position of the wrists in relation to the strap is also very important (they cannot be placed too close to each other). The optimal grip width is the width of the shoulders.

The front squat is a highly technical exercise. Many strength training experts, including Charles Poliquin, do not recommend performing more than 6 repetitions of the front squat in a single set. Why? During this exercise, the rotator cuff muscles fatigue faster than the quadriceps muscles. Additionally, during the descent into the squat, the thoracic spine segment must not lose stability, as this can lead to rounding of the back and an increased risk of injury. More than 6 repetitions can also lead to a decrease in concentration, resulting in a shift in body position and a lowering of the elbows. The advantage of holding the bar in front of the body in this position makes breathing more difficult, so it is important to consider this when planning your training.

Regular execution of the front squat exercise can effectively work towards the development of abdominal muscles. P. Comfort, S. J. Pearson, M. Mather conducted a study comparing the activation of the back straightening muscle and the simple abdominal muscle in back squat, front squat, military press, and isometric exercises such as plank (front board), superman using EMG (electromyography device). The study participants performed 1 series of 3 repetitions of each dynamic exercise and also started with 30 seconds of isometric exercises. All participants performed the three dynamic exercises with a weight of 40 kg. Variable loading was not used since it was shown that a greater weight increases muscle activation during exercise, which could affect the reliability of the results (P. Comfort, S. J. Pearson, M. Mather 2011). It was observed that performing squats with a barbell held in front significantly increases the activation of the back straightening muscle and the simple abdominal muscle. Performing a front squat requires increased functional stabilization of the torso (multijoint movement), which translates into improved functionality in everyday life. This is undoubtedly an advantage and speaks in favor of including a front squat in the training plan. Performing squats also strengthens other muscle groups. It is worth noting that if the main goal of the person training is rehabilitation, it is worth starting with exercises such as plank or superman to increase muscle strength and control in a very stable position, and then move on to more dynamic movements, which will allow for a gradual and above all safe return to fitness.

An overly narrow grip on the barbell can lead to a lack of stability in the thoracic spine region, protruding shoulder blades, and a rounded upper back. Furthermore, overloading the wrists is possible with a position that is too narrow. In order to reap the maximum benefits from the front squat, the wrists should be positioned to enable stabilization of the shoulder girdle and upper back (approximately shoulder-width apart).

Crossing with arms is frequently used by individuals whose body flexibility does not allow for a proper grip on the bar. Performing exercises with crossed arms is less demanding, however, it hinders the adequate stabilization of the shoulder area. Furthermore, full control of the entire movement during this exercise is not feasible.

The tilting of the torso and inappropriate positioning of the arms (which should be parallel to the base) during exercises are frequently associated with insufficient flexibility in the joints of the lower and/or upper limbs.

Front squat is a highly demanding and technical exercise. It can be used as an excellent tool for mobility assessment, however, due to its complex nature, it is recommended not to exceed the number of 6 repetitions. Six repetitions is the optimal amount, allowing the goal to be achieved with proper technique. Exercises with the bar held in front of the body can be a good choice not only in the context of working on the four-headed muscles of the thighs, but also on the abdominal, back, and other body parts. It allows for simultaneous work on several muscle groups. In addition, front squat strengthens the body in functional movements, which translates into improving the quality of daily life. Therefore, it is advisable to focus on multi-joint exercises and to consider exercises focused on abdominal muscles as a supplement to training.