Front Squat
Primarily a tool for developing strength in the bottom of your Olympic Lifts, this movement also relates over to many other standard CrossFit movements like Thrusters and Wall balls. Click HERE for a demo with explanation.
Scaling Suggestions:
exercises-and-progressions/pigeon-stretch/
High Bar Back Squat – good for when you have a squat rack available. This will allow you to load up to heavy weight, but you will not get the same upper back strengthening
Cross-arm Grip – this will allow you to feel the weight on your shoulders and work the upper back
For workouts, you can use dumbbells instead of a barbell. This is easier on the wrist, but harder in general, so typically the total weight of the dumbbells will be less than what would be used on the barbell.
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
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