PURPOSE
The Front Squat is a free-weight exercise performed throughout a Soldier’s career to improve lower body muscular strength and endurance.
Soldiers use it to improve training and testing performance that supports a wide range of combat and occupational physical tasks.
There are a wide range of modifications in position and equipment for the Squat.
Figure 14-1 breaks down the exercise as it would be conducted by an individual Soldier using three types of free weights—straight bar, kettlebells, and dumbbells:
STARTING POSITION
The starting position for the Front Squat is the Straddle Stance position with the toes pointed slightly outward.
The bar is held across the top of the chest just below the collar bones using the crossed arms with pronated grip.
When performing the Squat with dumbbells or kettlebells, start in the Straddle Stance position with the weight in a similar position to the straight bar—the racked position for the kettlebells or resting on top of the shoulders for the dumbbells.
COUNT
● From the starting position, bend the knees and slowly lower the body downward until there is a 90-degree angle between the upper and lower leg.
● Return to the starting position.
REPETITIONS
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.
FRONT SQUAT CAUTION
● Do not round out the upper back.
● The knees stay aligned over the feet and the heels stay on the ground.
● Progress to deeper squat positions as strength improves.
● Always lift a weight that can be controlled throughout the range of motion.
14-5.
The Front Squat requires a spotter.
The spotter maintains the following:
SPOTTER STARTING POSITION
● Starting position for the spotter is the Straddle Stance position behind the lifter.
SPOTTER TECHNIQUE
● Place hands between the upper arm and waist of the lifter—not touching.
● Assist the lifter as needed in un-racking the weight and moving to the starting position.
Once the lifter is ready, position hands close to each side of the lifter’s trunk.
● During the squat movement, move with the lifter until the lifter has racked the weight after completing the last repetition.
● Always remains prepared to assist if the lifter becomes unstable.
● Stay especially cautious when the lifter is conducting a power or muscular strength routine when the weight is likely to be heavy.