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Barbell Front Squat

With the bar on the clavicles and front delts and elbows high, squat with a more upright torso. Front squats keep the torso angle closer to the takeoff position with higher demands on quads and core, though evidence that they transfer to jumping better than back squats is mixed. Use a crossed grip or straps if wrist mobility is limited.

Quads (emphasis), glutes, core, upper back4 sets × 4-6 reps @75-85% 1RM
Barbell Front Squat 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Bar rests on clavicles + front delts, not the throat
  • 2.Elbows as high as possible; fingertips lightly on the bar
  • 3.Keep the torso upright — imagine a wall behind your back
  • 4.Knees may travel past the toes — that's normal

Detailed training method

[Steps]1. Bar on clavicles + front delts (not the throat)→2. Fingertips on the bar, elbows as high as possible→3. Feet shoulder-width→4. Big breath, chest up, core braced→5. Squat upright until thighs are parallel→6. Pause, then stand explosively [Common Errors]✗ Bar presses the throat→raise elbows so the bar settles on the clavicles ✗ Torso leans forward→eyes on a high point ahead ✗ Wrist pain→crossed grip or straps [Progressions]Double-kettlebell front squat→paused front squat→single-leg front squat→overhead squat [Jump-Specific]The front squat's more upright torso angle matches the jump takeoff; transfer may be better than the back squat. Use it as a jump-specific main strength lift

Related calculators

1RM Calculator (One-Rep Max)%1RM Training Load CalculatorTraining Volume Calculator (Tonnage)

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