FRONT SQUAT
Barbell racked on the front deltoids. Demands greater core and upper back engagement than the back squat.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Set the barbell in the front rack position — resting on the front deltoids, elbows high.
- 2
Feet shoulder-width apart, toes turned out slightly.
- 3
Brace the core and descend, keeping the torso upright.
- 4
Elbows must stay high throughout — dropping elbows causes the bar to roll forward.
- 5
Reach full depth — hip crease below the top of the knee.
- 6
Drive through the floor to stand. Maintain upright torso throughout.
THE STANDARD
Full depth required. Elbows must remain elevated throughout the movement. No forward collapse of the torso.
COACHING CUES
COMMON MISTAKES
Elbows dropping — the most common error, causes bar to roll forward.
Excessive forward lean — the front squat demands a more upright torso than the back squat.
Wrist pain — use a clean grip or cross-arm grip if wrist mobility is limited.
Partial depth — the standard applies equally to all squat variations.
SCALING / SUBSTITUTIONS
Goblet squat to build the upright torso pattern.
Reduce load significantly — the front squat is technically demanding.
Cross-arm grip if clean grip wrist mobility is not yet available.
300WOD APPLICATION
The front squat appears at Elite and Spartan Standards where Olympic lifting proficiency is expected.
EXERCISE INTELLIGENCE
Front squat strength and mobility are prerequisites for the power clean in the 300WOD Olympic lifting progression.