1 1/4 Front Squats

A tool for developing strength in the bottom of your Olympic Lifts and utilizing that “bounce” off of your hamstrings.  This is an advanced version of the basic Front Squat.


Safety Tips:  This can cause stress on the knees, so make sure you warmup thoroughly before loading to to heavy weight and read the Scaling suggestions below!


Scaling Suggestions:

Always scale the weight and feel free to perform standard Front Squats to learn proper position


No Front Rack – use the High Bar Back Squat position or substitute Dumbbells for the barbell


Lacking Depth – perform Pause Front Squats with NO Bounce and perfect form (and work on your mobility!)


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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