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Frankenstein to Front Squat

February 4, 2019

Front squats are a great exercise: they target your quads and upper back in a way that back squats don’t, but they also require a great deal of mobility in the thoracic spine, hips, knees, shoulders and wrists. There’s a bit of a learning curve involved, but they’re totally worth it!

First things first: make sure you understand the rack position.

The most effective way to do this is to start with Frankenstein Squats.

  • Feet shoulder-width apart, toes turned out slightly. Brace your core (fill your lungs, push against your abdominal wall, back, and pelvic floor simultaneously
  • Arms should be above parallel during the entire movement
  • Unlock your knees and slide your hips back slightly. Remember: your torso will be more vertical with FSQs, so be careful not to push your hips back too far
  • Maintain an extension in your lumbar (if this means you can’t squat to depth, then so be it!)
  • Knees should be in front of your toes at the bottom of the squat (assuming a full range of motion)

Got the rack position down?

Time to do some front squats!

  • Hands slightly outside shoulders
  • Fingertips under the bar
  • Fingertips should be pressing the bar into your throat, not gripping the bar
  • Forearms should be above parallel, upper arms parallel to one another. 
  • Actively pull your elbows up - this will help keep the bar in the rack position

Wrists hurt when your fingers are under the bar?

Grab some straps and give this variation a try. 

  • Straps should be placed just outside your shoulders
  • Try to keep a relatively loose grip on the straps - squeezing tightly often results in a drop of the elbows
  • Actively pull your elbows up during the movement, especially when changing direction in the bottom/start to stand
  • Try to keep upper arms above parallel, forearms parallel to one another 
  • The bar should be pressing into your throat

Have a question about a certain exercise? Email us - we'd love to answer your questions!

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*As with any fitness program, individual results may vary. Success Stories and Testimonials are REAL GRASSIRON CLIENTS and are meant to be a showcase of the best results the program has produced; they are not intended to represent or guarantee that everyone will achieve the same or similar results. You should consult your physician before starting any fitness program to determine if it is right for your needs.