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Skill progressions

Front squat technique workout: the rack, the grip and the depth

A practice session for the front squat. The goblet squat and the hands-free Frankenstein squat teach the upright trunk; then you find the grip that suits your wrists (the clean grip, crossed arms or straps) and squat a light bar in a rack with the safety pins set just below your lowest point. Do it twice a week until the empty bar feels smooth, then add weight in small steps. If your wrists ache in the rack, cross your arms or use straps.

30 minBeginner12 movesA wall · A bench or box · A dumbbell · A kettlebell · A barbellForearms · Back · Triceps · Quads · Glutes · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoKeep your heel down
  2. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoSlow circles and palm turnsHarder: Wrist flexor stretch
  3. Thoracic rotation5 each side
    Beginner · 3D demoEasier: Side-lying open bookHarder: World's greatest stretch
  4. Overhead lat stretch at a bench (elbows on the bench)2 × 30 to 45 s
    Intermediate · Back, Triceps, Shoulders · 3D demoElbows on the bench; let your chest sink and keep your lower back longEasier: Overhead triceps stretchHarder: Sots press

Upright squat

Rest 60 s

  1. Dumbbell goblet squat2 × 5
    Intermediate · Quads, Glutes, Abs · 3D demo3 s down; elbows inside your knees; chest upEasier: Bodyweight squatHarder: Back squat with bands
  2. Double kettlebell front squat2 × 5 (optional)
    Intermediate · Quads, Glutes, Abs · 3D demoIf you have two bells: elbows in, wrists straightEasier: Bodyweight squatHarder: Back squat with bands

The rack

Rest 60 s

  1. Frankenstein squat (hands-free front squat)2 × 5 with the empty bar
    Intermediate · Quads, Glutes, Hamstrings · 3D demoArms straight out in front; if the bar rolls, sit more uprightEasier: Machine hack squatHarder: Barbell front squat

Find your grip

Rest 90 s

  1. Barbell front squat3 × 5 with the empty bar or a light weight
    Advanced · Quads, Glutes, Hamstrings · 3D demoTry crossed arms first, then the clean grip or straps. Elbows up; safety pins just below your lowest pointEasier: Bodyweight squatHarder: Overhead squat
  2. Front squat to a bench2 × 5, light (optional)
    Intermediate · Quads, Glutes, Abs · 3D demoTouch the bench lightly to check your depthEasier: Bodyweight squatHarder: Back squat with bands

Brace

  1. Dead bug2 × 5 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoBreathe out as your arm and leg reachHarder: Forearm plank

Cool-down (optional)

  1. Deep squat hold60 s
    Intermediate · Quads, Glutes, Adductors · 3D demoHold a supportEasier: Goddess pose (Utkata Konasana)Harder: Cossack squat
  2. Wrist flexor stretch30 s each side
    Beginner · Forearms · 3D demoA gentle pull, not painEasier: Wrist circlesHarder: Quadruped wrist rocks

Tips

  • Set the safety pins just below your lowest point, and practise the bail with the empty bar: drop your elbows, let the bar roll forward onto the pins and step back.
  • Your shoulders carry the bar; your fingers only steady it. Two or three fingers under the bar are enough.
  • Wrists or elbows complaining? Cross your arms or use straps. Still sore? Goblet squat for now, as our wrist pain guide suggests.
  • Bar pressing on your throat? Push your shoulders slightly forward to make a shelf, and lift your elbows.
  • Heels lifting? Raise them on small plates or wear weightlifting shoes.
  • When 3 × 5 with the empty bar feels smooth at the same depth every rep, add about 2.5 kg a session, as in the beginner strength programme.
  • With high blood pressure, heart disease or glaucoma, breathe out as you stand up rather than holding your breath.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

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Questions people ask

How long does the front squat technique workout: the rack, the grip and the depth take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box, A dumbbell, A kettlebell, A barbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.