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Keywords: depth; force; flexibility; strength; thoracic kyphosis
summary
This article discusses the technical aspects of the front squat along with its variations that may be utilized by a strength and conditioning professional to increase lower extremity strength. It is the goal of the article to provide a basis on why to use the front squat or its variations in a strength program, which will hopefully lead to further research involving the front squat.
Introduction
When developing a strength program, one area touted as being vital to overall athletic improvement is leg strength. All weight-bearing athletic activities require individuals to overcome gravity by a production of force into the playing surface through their lower extremities. A well thought out strength training program typically will include some form of squatting (back squat, overhead squat, single leg or split squat, front squat) for enhancing a person's ability to create force in the lower extremities. This article will address the technique of the standard front squat, variations of the front squat, and reasons for these variations.
The front squat is used in the sport of weightlifting as a specific way to improve the lifter's ability to recover from a clean (1,7). However, for general athletics it is an alternative exercise for the back squat, leg press, and other exercises typically used for developing leg strength.
The front squat has anecdotally been advocated to reduce the stress to the low back while increasing leg strength. However, the inclination of the back is what influences the chance of low back injury, regardless of whether the front squat or back squat is used (9). Even if a neutral spine is maintained during a back squat and front squat, there will be greater forward inclination during the back squat. So the correct technique performance of the front squat is what makes this exercise a viable alternative in a strength training program.
The squat exercise in general can be effective as a rehabilitative tool (3). Research has shown when comparing the front squat with the back squat or forward lunge that there is no significant difference in stress to an injured or repaired anterior or posterior cruciate ligament from posterior tibiofemoral shear force (10). There is also an increase in shear forces...