How to Hold the Bar for a Front Squat

Many people do not like to perform regular squats because of the awkward feeling of the bar on their backs. Some people feel more comfortable holding the bar in the front instead because they have a fear of falling backwards with a heavy weight on their backs. The front squat uses the same mechanical movements of the regular squat, but is performed with the bar lying across the chest and the front of the shoulders. Once you know how to hold the bar for a front squat you can perform your squats like normal.

Instructions

    • 1

      Place the squat bar one foot lower than your regular standing chest level. Do a couple test squats, squatting down as low as you are planning to perform your squats, and set the spotter bars on the squat rack just below this height. The spotter bars are there to catch the weight in case you stumble or cannot lift the bar back up to the starting position.

    • 2

      Approach the squat bar and position your body so the bar rests against the top of your chest spanning across to the front of your shoulders. Don't rest the bar on your neck.

    • 3

      Place your hands in one of two positions: either shoulder-width apart while holding the bar with your palms facing out, known as the "cling grip," or use a cross-armed grip where your arms cross each other at the wrist holding the bar with the inside of your elbows lifted and pointing forward.

    • 4

      Practice both grips without any weight on the bar to determine which grip you are more comfortable with before loading weight on the bar. The cling grip keeps the bar in place using your shoulder muscles to hold it in position. The cross arm grip is more about securing the bar on your upper body.