The emergence of raw powerlifting and CrossFit has popularized the front squat. Its popularity has surged by lifters posting YouTube videos of impressive lifts that, in turn, cause novices to realize the benefits of the front squat.

The front squat should not be taken lightly or seen as only a variation of the squat. It is very technical and comes with many issues that must be addressed prior to execution of the lift. In this three part series, I will discuss setup, grip and hand placements, execution, and other considerations for the front squat.

This final video, part three, shows other aspects of the front squat to consider. I discuss front squatting for raw vs. geared lifters, footwear options, and how to program the front squat into your training.

  • (0:25) How to use the front squat as a max effort exercise
  • (1:26) Raw vs. Gear
  • (2:10) Olympic Lifting Shoes vs. Flat-Sole Shoes

I’ve also included a 10-week program below that you can use to increase your front squat or to build your competition squat.

Ramp Up Your Front Squat Program

*Note: the percent is of the weight you completed (it is not of your projected 1RM). Example: 200x3 so 86% = 170x3x3

 Week 1

Front Squat – Work up to a three rep max; 86%x3x3

Front Squat, paused – 3x8

Reverse Lunges – 3x12 each leg

Leg Extensions – 2x20

Abs

Week 2

Olympic Squat – 5x5 (ramp up to one heavy set)

Pause Squat – 3x8

Close Stance Leg Press – 3x15

Abs

Week 3

Front Squat – Work up to a three rep max (attempt to beat week 1); 92%x2x3

Front Squat, paused – 3x6

Reverse Lunges – 3x10 each leg

Leg Extensions – 3x15

Abs

Week 4

Olympic Squat – 4x4 (ramp up to one heavy set)

Pause Squat – 3x6

Close Stance Leg Press – 3x20

Abs

Week 5 (Deload)

Front Squat – 3x5; technique work, keep very light

Leg Press – 3x20

Band Leg Curls – 3x20

Abs

Week 6

Speed Squat, paused vs. bands – 45%x8x2

Close Stance Squat – 3x8

GHR – 3 sets

Incline DB Shrugs – 3x15

Abs

Week 7

Front Squat – Work up to a heavy set of 5; 86%x2x6

Front Foot Elevated Reverse Lunge – 3x12 each leg

Leg Extensions – 3x15

Abs

Week 8

Speed Squat, paused vs. bands – 50%x5x2

Front Squat – 3x12

Chest Supported Rows – 4x12

Leg Curls – 3x15

Abs

Week 9 (Deload)

Goblet Squat – 3x15

KB Swing – 3x20

Band Leg Curls – 3x20

Abs

Week 10

Test new front squat 1RM