Once we've nailed the perfect Air Squat, we can start to add some weight. This can be done with a kettlebell in the form of a Goblet Squat, or a barbell in the form of a Front Squat, which CrossFit Seminar Staff member Julie Foucher demonstrates for us here, or a Back Squat, which we look at next week. Adding weight can often mean your perfect squat starts to fall apart, so don't get too distracted by the barbell - keep your focus on knees out, chest lifted and a great neutral spine.- all the things that made your air squat perfect! The rack position is an important feature of the Front Squat - it's important to get your elbows up to create a ledge of shoulder muscle for the barbell to rest across. With tight lats, shoulders and triceps, a lot of people don't quite have the mobility for this rack position, so start working with your coaches on developing a good rack position as early as possible.
Points Of Performance
- Stand on feet with shoulder width apart
- Hands positioned on the sides of the shoulders
- Hold the bar with a loose grip
- Elbows high, at the level of the shoulder
- Hips slightly move back, and descend down
- Hips descend lower than the knees
- Lumbar curve maintained
- Heels stay in contact with the floor all the time
- Bend knees inline with the toes
- Complete at full hip and knee extension
