The Westside Barbell Conjugate Method offers many strength and athletic development training options for a coach or athlete. One of the most beneficial aspects of our training methods is the ability to use special exercises to introduce specific stimuli and bring about specific training adaptations. Whether we are focusing on developing the power lifts or looking for movements that offer significant carryover to sport, we can always find various special exercises to help us efficiently reach our training goals. 

Special exercises, often called exercise variations, differ from the typical squat, bench press, or deadlift. Accessory exercises can also include special exercises, such as the variety of barbell rows. These exercises allow athletes to raise the specificity of their training in various ways, resulting in rapid improvements in strength and athletic development. 

The key to utilizing special exercises is to start with the basics and work towards the more advanced variations over time. Too often, folks begin using the Conjugate Method and believe it is a license to utilize as much exercise variation as possible immediately. This often results in athletes using special exercises to play towards their strengths, resulting in ultra-specific adaptations biased towards the specific chosen variation. 

This means that instead of the variation having a worthwhile carryover to a competition lift or athletic capability, the athlete merely becomes better at the specific variation. Instead of a reverse band SSB to a high box carrying over to the competition squat or playing field, athletes only get better at reverse band squats with the SSB to a high box. 

When utilizing exercise variation, we want enough variation to bring about the necessary training adaptations to improve performance. We do not want to jump to ultra-specific exercise variations immediately.

This is where an exercise such as the front squat enters the equation. When seeking to improve squat strength via special exercises, a movement such as the front squat makes sense to utilize first. With this variation, we can bias towards the anterior chain while keeping the motor pattern the same as the competition lift. 

Considering the similarities to the competition squat, the front squat is a great way for athletes to add variation to their lower body training. Below, we will discuss how to use the front squat to help accelerate your competition squat development. 

An Introduction to the Front Squat

The front squat is a multi-joint exercise that emphasizes the anterior chain while remaining capable of adequately training the posterior chain muscles. This movement helps to improve the strength of the quadriceps, hip flexors, back, and trunk. This variation is often one of the first squat variations we use when training athletes, as it helps to improve strength and technique in the competition squat directly. 

The front squat is a common squat variation used in Olympic weightlifting training, considering the role front squat strength plays in the clean and jerk. However, this movement has great carryover with all other strength and conventional sports athletes. Whether used to improve trunk and quad strength for a powerlifter or hip flexor strength for an athlete, the front squat is one of the most effective squat variations. 

Another benefit of front squats is improved squat posture. The front squat will help improve the strength of the back and trunk, and the movement will also force athletes to brace correctly and implement strict form. Unlike the back squat, where the trunk can help mitigate spinal flexion, athletes can only tolerate so much spinal flexion during the lift before they lose control of the barbell.

Many athletes have issues maintaining thoracic spine posture during the squat and can get a bit lazy during the unrack and execution of a squat rep. The front squat immediately forces the athlete to focus on thoracic posture, which results in a higher level of discipline to ensure the barbell remains in the proper position on the torso. 

Much like the close-grip bench press is the go-to variation for improving the bench press, the front squat should be considered a go-to variation for any athlete needing to improve their lower body strength while biasing towards the muscles of the anterior chain. 

The Back Squat vs. The Front Squat

The barbell back squat is undoubtedly one of the most effective exercises for developing lower body, trunk, and posterior chain strength. It is also known as the competition squat and is the most commonly used lower-body multi-joint barbell movement. When developing lower body and posterior chain strength, the back squat is King.

At Westside, we typically max effort squat twice monthly, performing a competition squat or squat variation. Additionally, our dynamic effort lower training always features a back squat variation executed to a box. 

The back squat can be performed in various ways. To increase the variety of the exercise, we can opt to use a box, specialty bars, or accommodating resistance. This allows us to manipulate the training effect of the back squat and target specific training outcomes and adaptations. 

Aside from the many variations of the back squat, the front squat is one of our go-to special exercises. Considering we carry the barbell on the anterior upper torso, the front squat challenges posture, trunk, and back strength much differently than the back squat. With a back squat, we can rely on the trunk to absorb flexion, while the front squat requires strict trunk bracing and an upright torso position to keep the barbell secure. 

This is what makes the front squat so valuable. We can improve an athlete's posture and technical execution, and we can also be biased towards the anterior chain and target the quads and hip flexors more than any other exercise variation. This training will have a direct carryover to the competition squat and will provide training adaptations that lead to improved sports performance.

Typically, we will feature the front squat as a main and accessory exercise. Ultimately, it depends on the training goal. If we want to challenge anterior lower body strength at high intensities, we can go with max-effort front squats. If we want to improve physical composition and increase lower body work capacity, we can program our front squats as repeated-effort accessory exercise training. 

While the back squat is undoubtedly the King of lower body exercises, the front squat is certainly in the court. 

How to Properly Execute a Front Squat

Executing a proper front squat can prove difficult for athletes. The first issue most run into is how to carry the barbell properly on the anterior torso. Additionally, many athletes are not prepared for the demands placed on the trunk and spine, considering the importance of proper brace and posture when performing the front squat. 

The most important aspect of proper front squat execution is figuring out how to carry the barbell. An athlete's choice of holding the barbell during front squats will always depend on their upper torso size and wrist flexibility. Generally, the first option for carrying the barbell in a front squat is the front rack position. 

The front rack position-style carry is how an athlete would carry the barbell when executing a clean and jerk, so this option is often used by those focused on Olympic-style weightlifting. While this grip is a secure way to carry the barbell during a front squat, the level of wrist flexibility an athlete has will dictate whether they can hold the barbell in the front rack position. 

When wrist flexibility limits the athlete's ability to execute a front rack carry, they will opt for the cross-arm carry. This means that instead of carrying the barbell on the fingertips and shoulders with the wrists in full extension, athletes carry the barbell on the pecs and shoulders with the arms and upper torso locking their place. 

Once an athlete has figured out how to carry the barbell, it is time to consider stance width. While we can certainly perform a front squat with a wide stance, we will most often execute front squats with a slightly narrower stance than our typical competition squat stance. The narrowing of the stance helps to increase the demand placed on the quadriceps and hip flexors. 

Once we find an optimal stance width, it is time to consider bracing. As we all know, bracing is critical when executing any squat variation. However, with the front squat, an athlete's ability to brace and maintain posture throughout the movement will dictate training success. 

To ensure we are properly braced, we want to take a deep breath to expand the diaphragm and create as much intraabdominal pressure as possible. Once the brace is set, we want to ensure we are unracking the barbell as upright and rigid as possible. The better brace and posture we can begin the lift with, the more forgiveness we have during the lift if spinal flexion increases as we reach our top set. 

As we move through the eccentric portion of the lift, we want to keep our trunk brace locked and the spine in a relatively neutral position. The most important aspect we want to focus on is proper thoracic spine posture, considering a loss of thoracic spine posture out of the hole typically results in losing control over the barbell and a missed rep.

Once the eccentric portion of the lift is complete, we reverse the direction of the barbell and enter the concentric portion. As this is done, we want to focus on maintaining control over the barbell and not be so focused on force production that we sacrifice positioning or posture. While we want to produce significant force, we want to do so in a manner that allows for optimal torso posture to be maintained. 

As we move through the concentric portion of the lift and lock the barbell out, we want to ensure we keep the trunk brace and thoracic posture locked in. We want to avoid losing posture during the concentric phase, considering this often results in the barbell either slipping down the athlete's arms or being dropped to the floor. 

Once the barbell has been locked out, we will maintain our brace and posture while walking the barbell back into the rack. As you can see, the main theme here is brace and posture. If you want to execute a front squat as strictly as possible, it will all boil down to how well you can maintain a proper trunk brace and keep the thoracic spine in a neutral position. 

How to Program the Front Squat

Now that we have discussed the intent, focus, and technical execution of the front squat, it is time to discuss how to properly program the exercise. How frequently and how it is programmed will always depend on the athlete's goals or needs. However, all athletes will utilize the front squat.

Our first option to include front squats in our training is via the main exercise of a max-effort lower training day. This is the standard way we would add the front squat to the mix, considering we can increase lower body and anterior chain absolute strength simultaneously. This will lead to significant improvements in quadriceps and hip flexor strength, along with increases in abdominal and back strength. 

When used as a main exercise, we will almost always work up to a top set of 1-3 reps, aiming to exceed 90% training intensity. Here is an example of a month's worth of max effort lower training, including a workout focused on the front squat:

Week 1 – Competition Squat

Week 2 – Deadlift

Week 3 – Front Squat

Week 4 – Good Morning

When following this schedule, we would execute it in month A and then move on to a month B max effort exercise schedule. Once month B is complete, we would work back through the month A exercises to test for increases in strength. 

Our next option would be to include front squats as an accessory exercise. We can use the front squat during either max or dynamic effort lower training days. Most often, we would execute the front squats for 3-5 sets of 5-8 or 8-10 repetitions, depending on the needs of the athlete being trained. Whether used to increase lower body anterior strength or muscle mass, front squats are a solid accessory exercise choice. 

It should be noted that we can also include front squats as a dynamic effort lower squat variation for athletes. This option would often be reserved for weightlifters or CrossFit athletes, considering the importance of the front squat within those two sports. However, any athlete can use the front squat during dynamic effort lower. 

Frequently Asked Questions

Q: What is the main difference between front and back squats?

A: The front squat emphasizes the anterior chain, while the back squat focuses on the posterior chain. 

Q: How can I integrate front squats into my exercise routine?

A: As discussed above, front squats can be used as a max, dynamic, or repeated effort exercise variation. It all depends on the needs of the athlete.

Q: What is the most important aspect of front squatting?

A: Maintaining a proper trunk brace and thoracic spine posture. 

Q: Can I wear knee wraps while front squatting?

A: Yes. However, this would be recommended for experienced athletes with solid front squat mechanics and experience with knee wraps. 

Q: How frequently should an athlete execute the front squat?

A: A front squat or front squat variation can be used as a main exercise once per month. When used as an accessory exercise, we have a few options. The first option would be to include front squats for three weeks, then change accessory selections. 

The other option would be to front squat every few weeks. The frequency would depend on the needs of the athlete. 

For more advice regarding Westside Barbell squat training, check out the WSBB Squat Manual and the WSBB Blog.

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.