One of our three Olympic Lifting movements.  The ability to perform this movement requires not only strength, but speed, balance, coordination, mobility, flexibility, agility and power!  Be sure to watch and learn our teaching progressions below.


Teaching Progression:

The following is meant to be done in order.  Understand and reinforce good position before worrying about how much weight you are doing!


1.  The grip and Front Rack Position

2.  Understanding your Front Squat – How deep can you go with good form?

3.  Position 1 – Also known as the Hi-Hang or Power position.

4.  Position 2 – Some variety in position allowed here, such as:  Mid-Thigh, Above the knee or Below the knee position.

5.  Position 3 – Also referred to as Mid-shin position.  If the bar has bumper plates on, this is starting from the floor


Scaling Suggestion:

Use Dumbbells if you do not have a quality front squat or rack position


Mobility Suggestions:

Lots of Mobility needed for this movement!  You don’t have to do everything, just be sure to test and retest to make sure that what you are working on is improving your position!


Hamstrings:  Flossing, Smash with a Lacrosse Ball


Hip Work:  Gristle, Groiners (Banded variation), Pigeon (Box variation), Hip Prep, Hip Extension with band, External Rotation of the Hip with Capsule Work


Rack Position:  Foam Roll Lats, Tricep Mash, T-spine Smash, Keg Drill, Super Rack, Overhead Band Distraction with External Rotation, PVC Rack stretch on box


Ankle Mobility and Foam Roll Legs



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