An Effective Front Squat Workout

Front Squat Workout

I’ve recently incorporated the front squat into my training more – I find they really help me maintain a strong back position throughout the lift, plus it’s a nice change from the constant back squatting.

I use a cross grip for my front squat rather than holding the bar in the rack position, as seen in the picture below…

I use this because I find it protects my wrists from hyper extension and prevents aggravating an already delicate joint. This isn’t me being a wimp by the way – with the amount of power cleans, hang cleans and pressing I do, protecting my wrists isn’t just important – it’s imperative.

I also like using the front squat in my workout because I find it uses my core significantly more than a typical back squat, which seems to distribute weight and emphasis amongst the hips more than the core.

I had the squat rack to myself for this workout, which is one of the benefits in training in a gym full of the bench press and curls crew!

By the way, if you are squatting and want to make some decent progress with your lifts in the gym, you definitely need the right footwear. These are adidas weight lifting shoes and I seriously recommend you buy a pair…

The Front Squat Workout

Front Squat

• 10 @ 40kg
• 10 @ 50kg
• 8 @ 60kg
• 6 @ 70kg
• 5 @ 80kg
• 5 @ 80kg
• 5 @ 80kg
• 3 @ 90kg
• 3 @ 90 kg
• 3 @ 90kg

Having fatigued my legs, I then went on to some heavy barbell lunges. I think lunges are a fantastic exercise that are really under-utilised in most training programmes. They are single leg, develop real strength and are functional from both an injury prevention and athletic performance standpoint.

Barbell Lunges

• 3 x 10 (5 reps per leg) @ 60kg

I finished off with some negative calf raises. If you aren’t familiar with negatives, they are when you exaggerate the eccentric (lengthening) element of the repetition. This is when most muscle damage, therefore growth occurs during the rep.

For a video of negatives in action, see this video of negatives being employed in a set of pull ups…

Calf Raises (Negatives)

• 4 x Failure

Here is the workout again so you can do it in the gym without having to read my waffling and explaining in-between each exercise….

The Front Squat Workout

Front Squat

• 10 @ 40kg
• 10 @ 50kg
• 8 @ 60kg
• 6 @ 70kg
• 5 @ 80kg
• 5 @ 80kg
• 5 @ 80kg
• 3 @ 90kg
• 3 @ 90 kg
• 3 @ 90kg

Barbell Lunges

• 3 x 10 (5 reps per leg) @ 60kg

Calf Raises (Negatives)

• 4 x Failure

Give this front squat workout a try if you want to give your legs a tough test and shock them back into work. I did this workout after a lazy weekend in London so my legs definitely needed a bit of a kick – they hadn’t done anything for a good few days!

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