{"id":13918,"date":"2023-01-12T13:27:33","date_gmt":"2023-01-12T13:27:33","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13918"},"modified":"2023-01-12T13:28:24","modified_gmt":"2023-01-12T13:28:24","slug":"how-to-front-squat-2023-includes-zombie-front-squats-front-squat-crossed-arms","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2023\/01\/12\/how-to-front-squat-2023-includes-zombie-front-squats-front-squat-crossed-arms\/","title":{"rendered":"How to Front Squat – 2023 [includes – Zombie Front Squats, Front Squat Crossed arms]"},"content":{"rendered":"\n
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Jiu-jitsu<\/a> and MMA are sports that demand several qualities from every athlete participating – strength, mobility, durability, and strength endurance. Unfortunately, it\u2019s common that these elements are lacking in many athletes, even when their skill level is high. It\u2019s also true that many jiu-jitsu<\/a> or MMA athletes are already spending most of their time training jiu-jitsu,<\/a> not doing strength training in a gym. This means any athlete that supplements<\/a> their skill training with strength training needs to choose exercises that accomplish a lot with less total time & effort..<\/p>\n\n\n\n

If you had to build more muscular & more powerful legs for any athlete, build their range of motion & flexibility in the entire body, strengthen their knees, core & upper back for impact, while only choosing one exercise, there is a quick answer the best strength coaches will give you:<\/p>\n\n\n\n

Use the front squat.<\/em><\/strong><\/p>\n\n\n\n

<\/a>How to Front Squat<\/h1>\n\n\n\n
\"front<\/a><\/figure>\n\n\n\n

The strongest and most explosive athletes in the world have built their strength using a front squat for decades.<\/p>\n\n\n\n

\u201cwhy not just use a back squat instead?\u201d<\/strong><\/p>\n\n\n\n

A barbell back squat is also a useful tool. However, the front squat provides some distinct positive advantages over other squat variations:<\/p>\n\n\n\n

The front squat makes it easier to strengthen the legs & build mobility. In a front squat, the grip places weight in front of you instead of behind your shoulders. Because of this difference in weight distribution\u2026 the athlete’s<\/a> torso remains upright and this allows them to work the legs more than the lower back. This is a positive feature that comes from the constraints a Front squat contains. The squat remains \u201chonest\u201d as you cannot tip forward and the legs must do the work over the back.<\/p>\n\n\n\n

This position also allows you to sink into a deeper position without falling forward as easily which helps develop hip mobility and range of motion better. (See Olympic lifter’s mobility) In contrast, athletes often lean forward in a back squat while lifting the weight and this creates both strain and fatigues the low back instead of working the legs fully as intended. Again, this is a highlight of the \u201cconstraint\u201d of a front squats frontal > backward loading strategy.<\/p>\n\n\n\n

The front squat also allows the upper body to remain mobile providing us with the mobility needed to move through, apply, and escape positions on the mats while grappling.<\/p>\n\n\n\n

So we understand that the front squat is a useful training tool to develop a strong lower body, that can build our mobility, and prevent overworking our lower back so we can shoot more powerful takedowns and positions on the mat explosively.<\/p>\n\n\n\n

Let\u2019s explain how you can begin to front squat.<\/p>\n\n\n\n

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<\/a>How to Perform the Front Squat<\/h2>\n\n\n\n

Like with any compound lift, success is mastering the initial setup before the repetition begins.<\/p>\n\n\n\n

<\/a>Front Squat Bar Placement<\/h3>\n\n\n\n

One of the most distinct and variable aspects of a front squat is the placement of the bar and the grip used. There are several grips most commonly utilized by athletes.<\/p>\n\n\n\n

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Clean grip<\/strong><\/p>\n\n\n\n

\"clean<\/a><\/figure>\n\n\n\n

This is the most classic grip utilized due to its traditional nature during the execution of Olympic lifts \u2013 where front squats were popularized.<\/p>\n\n\n\n

A clean grip both demands but also can generate mobility adaptations in the shoulders, wrists, and elbows.<\/p>\n\n\n\n

The scapula is forced to protract forward & upward (arms reach forward and up) while the elbows and wrists are bent to nest the bar.<\/p>\n\n\n\n

This position is the most classic and when done well feels very secure and lends itself well to all other exercises of an Olympic lifting nature.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

This can build & maintain mobility + resiliency in the upper body in many cases \u2013 the only downside is there is still a baseline level of mobility required to comfortably begin using this position and many will need to use a different grip to start.<\/p>\n\n\n\n

If using this grip – it is generally done with only a few fingers under the bar. Do not grab it with your full and do not rest or carry the weight on your hands\/wrists.<\/p>\n\n\n\n

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Cross grip<\/strong><\/p>\n\n\n\n

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The most traditional solution lifters have solved the aforementioned issue with the cross grip. This is the classic \u201cbodybuilding grip\u201c that many non-Olympic lifting bodybuilder trainers have used which was not burdened by the mobility requirements in the upper back and arms.<\/p>\n\n\n\n

This was sometimes necessary with very large armed bodybuilders who had grown to a point where proper access to a Clean grip position began to become difficult. However, for anyone except for the largest (and usually hormonally enhanced) bodybuilders, a cross-arm grip may not be necessary and in some cases can feel uneven due to one arm needing to fold over the other.<\/p>\n\n\n\n

This can create some shoulder discomfort in many cases especially when heavier weights are used \u2013 however, you can experiment and if the script feels comfortable to you it is an option.<\/p>\n\n\n\n

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<\/a>Clean grip with straps<\/h3>\n\n\n\n
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One way some athletes frequently circumvent not having current access to the mobility required for a full clean grip is by using straps.<\/p>\n\n\n\n

This simply lowers the elbow and wrist demand and many grapplers<\/a> who may be working their wrists and elbows intensely at practice could use this as an option to prevent overstressing the lower arm.<\/p>\n\n\n\n

It does require a pair of lifting straps that you loop under the bar and make sure and space them securely.<\/p>\n\n\n\n

Note: While this takes away some of the mobility requirements for those that haven\u2019t built it up –  depending on your structure – some people feel the bar is less secure and they can\u2019t move as much weight. Experiment for yourself but if you are only using the straps method it may be worth experimenting with the other grips if you want to lift heavier.<\/p>\n\n\n\n

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Zombie grip<\/strong><\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

This grip is simply identical to a clean grip except your arms are extended fully forward \u201clike a zombie\u201d.<\/p>\n\n\n\n

Removes while lightening the burden on the shoulders by consequence as well.<\/p>\n\n\n\n

The zombie grip also places more total weight in front of you due to the weight of your lower arms and can make it easier to counterbalance and allow athletes to stay upright while squatting.<\/p>\n\n\n\n

This is a highly underrated, low-demand, and easy-to-learn variation that not only makes it effective for training your legs but also helps athletes learn how to facilitate a squat pattern effectively.<\/p>\n\n\n\n

This exaggerates the benefits a front squat already has even further and can help many people \u201clearn to squat\u201c much faster than if they simply began with a back squat – which has fewer \u201cconstraints\u201d.<\/p>\n\n\n\n

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Zercher grip<\/strong><\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

So some may not consider this a \u201cfront squat\u201c variation – including as a grip that loads squat in the front of the body and has a similar effect\/advantages and also has some positive carryover to grappling athletes<\/a>.<\/p>\n\n\n\n

This will work the upper back at a different angle and provide the midsection with a stimulus for getting strong.<\/p>\n\n\n\n

Zercher squats can make the squatting pattern easy for some body types or those who would rather hold the load in their elbows than on their shoulders. You can decide on what is most comfortable for you and searches can be made more comfortable on the elbows by using pads on the barbell.<\/p>\n\n\n\n

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<\/a>How to Perform a Front Squat Technique Breakdown<\/h2>\n\n\n\n

Follow these steps and cues to help perform a proper front squat \u2013 and utilize the troubleshooting methods below if you are struggling.<\/p>\n\n\n\n

(These steps will specifically apply to the majority of front squats while a Zercher squat might require some differences for those unsure of themselves)<\/p>\n\n\n\n

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  1. Set up a barbell at approximately upper chest height. The bar should be lower than your clavicles but higher than your sternum. It should require a shallow dip for you to get under the bar and un-rack it in the next step.<\/li>\n<\/ol>\n\n\n\n