HOW TO FRONT SQUAT: Build Bigger Quads & A Stronger Squat

[@WhiteBeltG]

Just started these a couple days ago using 135 just to get familiar with form and it honestly humbled the hell out of me.

[@timgerber5563]

Personal opinion: Front Squats are one of those exercises that you typically only implement later in your lifting career that you wish you’d learned and mastered earlier. At least for me I‘ve always struggled with back squats due to mobility restrictions and the front squat actually actively increases mobility in the ankles, stretches the quad and teaches you to squat more upright which is really helpful if you want to back squat not in powerlifting, but bodybuilding style. Also in the same category of lifts I discovered or implemented too late: RDLs and close grip bench press.

[@bobbehlx]

I second this, just started nSuns 5/3/1 and those moves are actually really good

[@tobii894]

Signed

[@dlouise64]

Yes

[@BigBoiTurboslav]

Haha I agree. After 6 years of lifting I found myself finally doing front squats and holy hell it's been some good stuff.

[@Shvabicu]

I will implement them into my routine for some lighter work. Never done them but I can do some decent overhead squats which are an even more advanced movement.

[@tigerjohns0n]

I love the distinct lack of “fluff” in your videos. Straight to the point!

[@overlord6815]

Front Squat is my favorite squat. For a tall guy it feels so much better than back squatting. Also more badass looking to me in general.

[@overlord6815]

@John m Yep. No pain or inflammation at all.

[@imora6247]

@@overlord6815 how tall are we talking about?

[@overlord6815]

@@imora6247 Depends. I'm 6'3", to me that's tall.

[@imora6247]

@@overlord6815 pretty short tbh im 258 cm still growing

[@marchy00zero]

imöra so you’re 14cm off the tallest man ever recorded? Right

[@dragonpunch6486]

Front Squats, how to get humbled quickly.

[@KZ_MMA-KZ]

Make me feel weak as shit

[@psbjr]

pistol squats, how to get humiliated immediately

[@robinsinghchauhan1834]

@@psbjr lmao dude

[@valdeschmitt900]

50% less plates man. And burn as hell.

[@nickg8893]

Only 3 plates as opposed to 4 😔

[@conventionalischeating]

If you are feeling slightly choked, you are doing it right lol 😂😂😂😂😂

[@AeroGold1]

Jeff likes it rough

[@bltnbros122]

I'm about to see the video, he really said that LOL

[@leonwillett4645]

a little slight choking never hurt nobody.... :P

[@bltnbros122]

@@leonwillett4645 I know what you mean :D

[@squishygaming3325]

Giggity

[@MarioTomicOfficial]

Awesome work Jeff! Love this technique series.

[@AndrewMarshamFitness]

Mario Tomic it’s incredible man!

[@josh19231]

@Braydon Randall Link me some proof

[@sulezraz]

0:36 Front squats force you to have a more upright back posture than back squats. Makes quads and upper back work harder. 1:15 Upper back may fatigue before quads. This can be good to strengthen weak points of the back squat

[@Sol-01]

Thank you

[@angelosorio98]

Probably the hardest leg exercise ever. It’s never comfortable and it burns more than a normal squat 😂

[@brandonwilson4408]

try barbell hack squats

[@rotanux]

Try Zercher Squat

[@manueleliseo4273]

@MrAlex3344 ahahah

[@nateinsane4023]

Try t bagging

[@andrewlott5886]

These are more comfortable to me. Especially with achieving full depth. Not so much holding the bar tho

[@yellowjacket7023]

Gotta say, intro is short and sweet. Great editing and content.

[@AndrewMarshamFitness]

Christopher Biles spot on!

[@ZoeeSavX]

I tried this for the first time today, and thought I was doing this wrong today cause I felt like i was being choked. Nice to know I actually had good form.

[@thetypetwolife3602]

This is literally the only channel you need.

[@TheLoonKDo]

Front squats are underrated. Tough workout but definitely a solid one

[@MoSanta42]

I’ve been lifting for years but never knew some of these subtle yet huge tips for front squatting. I’ve been struggling lately on the lift but can’t wait to put these tips into action!

[@milkdoglol]

Never had a leg day before cause I was pretty nervous, and I’ve been doing upper body for two months now. This video helped a ton. Loved how in depth you went with angles, how each different movement worked each different muscle differently. Loved it.

[@world_of_manny_malibu]

Hope you got into hitting legs, honestly more important for physique and health than working your upper body.

[@EthanChlebowski]

From Urban Dictionary - Bro Jeff (/brō JEF/) "A mythical gym creature capable of moving seemingly impossible amounts of weight all while demonstrating below average form. Some say you can identify a Bro Jeff by seeing them front squat 315 lbs with a wide stance and overextending knees."

[@BillyBob-qi5lk]

I just made it word for word

[@EthanChlebowski]

Billy Bob ^10/10!

[@Robot-Overlord]

Haha, true.

[@BillyBob-qi5lk]

@@EthanChlebowski got it published 👍

[@EthanChlebowski]

@@BillyBob-qi5lk Hell yea brother

[@HobbitLord1248]

Editing is getting pretty awesome man!! Thanks for showing us how to properly *technifront tuessquat*

[@Strangingness]

I figured out after watching this video, as someone with short arms/narrow shoulders (always struggled with front squats) to push my elbows up and TOWARDS each other, rotate my shoulders outward and my shoulder blades together. Flex my wrists and consciously and squeeze my fingers around the bar. While thinking about keeping that tension while keeping a straight posture so you can drive the weight up with your legs with a solid base to hold it on. Hope this helps others with short arms and narrow shoulders, great video!

[@coochiecrook_]

This video helped me immensely. I used to hate squatting but now i love it and am close to squatting my weight

[@livsnjutaresverige3802]

From hate to love. Thats squat

[@KSizbored4life]

took me like a month of mobility work to front squat. but being able to do it now has paid off so much.

[@WoWdude1022]

Chris Jones had a great tip about the cross-armed position, the arms are crossed just to maintain the stability of the bar, not hold the bar in place, you should be able to extend your arms forward and still be able to squat without the bar moving, it's all in the position of the bar in conjunction with your shoulders.

[@thepersonalrainer3124]

The best front squat tutorial on KZbin, hands down

[@marcelgreen6544]

This is definitely the best workout form series on KZbin!👍

[@irunthepeg]

As someone just recently starting nSuns and having to do these... THANK YOU JEFF!

[@imoaktv6560]

I've just recently found out that I have scoliosis on my lower lombar, so when I have weight ON my back my spine uses its weaker/softer parts near the hip bones. This squat helps because the weight is slightly more supported by the whole spine. Thanks for the video on it

[@Ethan-xc1fe]

How's your deadlift? Apparently it can lower your conventional rom.

[@imoaktv6560]

@@Ethan-xc1fe Well, after 2 years quite a bit has changed xD. I've strengthen my core a lot and got back to back squats (still need a belt though). My deadlifts need to be sumo if I want to do anything above 180 for reps, otherwise I can barely get low enough to pick up the bar and it's just straight up asking for trouble the next day

[@Ethan-xc1fe]

@@imoaktv6560 really? I think i have a mild curvature but my deadlift is by far my best leverage. I can do 325 x 5 conventional which would put my one rep around 355-365, but my squat is like 100lbs lower and I can't even bench 2 plates.. I've been training for around 16 months now, figured that along with my long arms maybe contributed.

[@imoaktv6560]

@@Ethan-xc1fe I mean, each case is a case. Sideways curvature doesn't really affect DLs but a front to back curvature near the hip certantly does (I have both, lucky me). As to BP, I never really felt like it affected mt, but I prioritize unilateral exercises whenever possible. As too the long arms all I can recommend is to learn the competition form to reduce the rom a bit -> Contracted scapula and shoulders pushed back

[@justaman5167]

It should be nice getting an answer to comment after 4 years haha

[@Wallace_Fitness_Center]

Hey Jeff. I love the content brother, I did a video comparing squats on my channel. We came to similar conclusions. You’re 100% right that a front squat can load similar movement patterns to the back squat, and like you stated, the front squat is necessarily lighter (due to the limiting factor being back strength, not leg strength, but so are back squats, ironically). I agree with everything you said. I find the value of front squats to be 1) it’s easier for newer lifters to find depth. 2) it’s great for “deloading” the legs a bit, since it’s more limited by back strength than the other variations of squat and 3) it can add much needed variety to barbell training. Either way man you’re a huge inspiration to me and I hope to have a channel like yours one day.

[@Eth77930]

Great tip with the 2 fingers on Olympic Grip. Whole hand never felt good, so I resorted to cross grip, but exactly as you mentioned - with increased fatigue, its really hard to keep elbows up, which is typically the form-failure point for me. I am hyped to try the 2-finger O-grip today!

[@franciscog1845]

Get some wrist wraps, they're quite cheap and help a ton!

[@CulturedGrug90]

I started with two fingers, wrist mobility is getting better week by week and im on 3 fingers now, comfortably aswell could prob do all four now

[@CulturedGrug90]

And i agree with franciscoG, i wear wrist wraps everytime i front squat just means less pain as they are more sturdy

[@joemarin3118]

Best front squat tutorial I’ve seen bar none.

[@AllTheGo0dNamesRGone]

For anyone wanting a different approach to grip, i did my own style where you have the palm-side of your fingers on the outside of your neck with your thumbs around the bar. Seems to be the most comfortable and keeps the most stable position, at least for me. I got this position from doing "zombie squats" and placing my hands on afterwards. Try both they help immensely.

[@kurt7937]

You are the fucking goat. Can’t do any of these, not even close. Tall AND fucked up shoulder. Ty sir 🤟

[@tubestick00]

I'm so happy to hear this. Everyone at my gym back squats and frankly I get looked at weird doing my little 60kg front squats for 12 reps a set... The rest of them are back squatting multiple plates thinking why is this dude always front squatting one plate each side for high reps.

[@BecomePrimed]

front squats are solid for building your legs and hitting the quads more as well. this was a good video for people to understand the options you have when performing a front squat. although ill stick with cross-armed, my wrist flexibility has never been the same since breaking them years back.

[@ArifQahhar]

i go to the gym everyday but every Tuesday i do whatever you post. thanks for diversifying my workouts

[@thephantomterence9211]

Thank you Jeff - for the front squat Olympic stance I was struggling to grasp the wrist technique of holding the bar on the two / three fingers but this video has explained the technique very clearly

[@stephenkendall839]

Thank you for this video. Due to historical shoulder injuries I am unable to hold the barbell on my back. The front squat is the only squat I can do (with a barbell) and it is very overlooked. Great to learn the perfect form.

[@Thed00dp00d]

This is one of the best fitness channels on KZbin!

[@R0WANFISHER]

Jeff Nippard at his best! Thanks for all the free knowledge bro!

[@dmonarredmonarre3076]

Damn, the illustrations and thorough mechanical explanations behind these clips are unbelievable dude!

[@AscendedMasculine]

That ankle flexion though 😫👌

[@Enviouslordshaxx]

Pinnacle Of Man TM he’s wearing heeled shoes

[@-TK-]

@@Enviouslordshaxx didnt notice that. I was surprised a bodybuilder was getting a proper Bottom position in flat shoes. But its still very damn impressive and he can squat with almost perfect form.

[@myfluffy77]

This was very helpful. Always did the back and not the front. Did it at first attempt today.

[@nickdelillo5949]

hey Jeff do you think you would ever do a technique tuesday on the olympic lifts?

[@nicefat5370]

I don't think he know them enough to make a good guide. There are already lots of great guides on yt

[@JeffNippard]

Good idea. I suck at them though so I’ll probably have a special guest do the movements while I do the talking. Any suggestions?

[@wildfirezg]

@@JeffNippard Zack Telander

[@nicefat5370]

@@wildfirezg yess, Zack Telander

[@nickdelillo5949]

@Katya K lol starting out with the hardest one!!

[@tensegritywill]

Front squats changed my entire posture. Best lift ever

[@eastendguy485]

I am a beginner clean and jerk person; thanks for showing how to hold bar at shoulders, neck.

[@rogelioorroger797]

This is perfect timing! I’m actually going to do front squats today at the gym. Thanks Jeff. Great content as always. 👍🏽

[@AmateurSuperFan]

how is it going 4 years later?

[@VoyaJet_co]

How is it going 5 years later?

[@BsGaming732]

Looking to add this to my leg day tomorrow. Usually I would dead lift my first month but immediately removed it from my workout through study. I’ll definitely add this to my workout routine. Love the cross arm look tho but will make it a point to practice Olympian grip

[@ratdog9]

2:11 We just gonna gloss over how Jeff pronounces respiratory? LOL

[@BruceWayne-zj1kw]

Seth Eagan Canada.

[@zerocooljpn]

ahh that's what he was saying? I thought it was a technical word of a system I didn't learn about at school and was starting to feel old

[@coralfoliage8]

HAHAHA

[@veganwinter]

Ive veen wary of trying front squats but this motivated me it give it a go. Also jeff looks fine 🔥 here as always.

[@KayButtonJay]

I love the cross grip. I feel like it makes you really focus on balance and, if done right, it’s no less great compared with the Olympic grip

[@IceColdProfessional]

While I hate the sound of Jeff Nippard's voice, he really is the best in the technicalities of contemporary bodybuilding. Slick video editing and explanation make him the best. Nobody does it better.

[@jessemendez6639]

This has always been my weakest leg workout, thanks Jeff 💪🏽🔥

[@iloveplasticbottles]

Haven't done squats in years, gonna do this now. God have mercy on me.

[@get_your_mood_right_]

Just found your channel today and you are definitely my favorite fitness KZbin Instantly. Fantastic content. Educated technique with peer reviewed studies, great explanation, different options, great show of form, great editing, and so much more. Keep up the great work man

[@jasminmortimer6584]

This is really helpful, thank you for the in depth explanation

[@lavspurs]

Jeff: Initiate the decent by breaking at the hips applying double knee extension with simultaneous downward pressure at the pinky toe. Once in the seated position, brace and explode out of the hole leveraging sufficient plantar flexion. Normal person: I took a dump.

[@waddlesvlogs3829]

We did front squat max for my weights yesterday. I have short achilles so I have to have my feet super wide other wise my heels come off the ground. But as far as elbows go I find it’s easier to start by fully grasping the bar and then sliding a few fingers off to get comfortable

[@rubensanchez7724]

I’ve always been able to front squat way more than I should be able to. I’m 5’8” and weigh 160lbs but my one rep max was 325lbs. That was back in 2017 when I was in Afghanistan for the army. I haven’t done them for years due to a few shoulder injuries but this video has brought back my excitement for the front squat. Thanks!

[@matyasbrandstetter5319]

Awesome video! Great explanation of technique, benefits of exercise and variability of grips and possible similar exercises.. love the comprehension with back squats! 😇 Keep it up, mate! 😍💪🦵

[@BadSnoopy_]

Loved this video Jeff!! It definitely took me a while to develop decent shoulder and wrist mobility. Is there any way you can make a video about exercises that increase mobility for the front squat or other movements in general??

[@robbyx6846]

Thanks Jeff for the validation that is the the correct form using the 2 finger grip

[@angrygoldfish]

Ooh, this is good stuff. I've been including the front squat in my program for a few months now as a volume accessory for back squat, but I'd ALWAYS run out of breath before anything else would give out. I'd have to rack the weight at around rep 6 or 7 on my second set, take a breath, do another couple of reps, rack it, take a breath and finish the set. That was for building quad muscle and training myself to keep my torso more upright in the back squat. But now that I've heard you can reduce reps and see similar gains, I'm so happy! I'm totally moving down to 6-8 reps rather than 8-12.

[@Ebrithyl]

Thank you! I was trying to do these with my weight on my heels. This is the first time I’ve seen the form explained so clearly. It feels so much better now!

[@Firmly_grasp_it]

Instagram misses you Jeff! ❤️

[@corynorell3686]

Never performed a front squat due to perceived risk of injury. Will try them now; thanks Jeff.

[@richardcopersroommate8928]

Cory Norell they’re safer though , as long as you’re squeezing your butt you’re not gonna pass out , people pass out because their posterior chain isn’t engaged

[@Kronosbattlemaps]

I love in these videos the "bro" version of Jeff has his hat on backwards and a tight white singlet. hahah gets me every time. Gold

[@rnursemd]

I'm seeing all my front squat fails! Thanks for this! Next time I'll watch this video prior to each session.

[@faragmostafa633]

I'm surprised with some of the negative reviews. I was so impressed with the kzbin.infoUgkxMwYg0MOXR4M-oGeyBsNSYe1aPOUoRH6D cage that I got the lat pulldown attachment that goes with it. It is equally outstanding. I don't have one complaint other than putting it together is a job. The instructions and packaging of the parts are very well designed and organized. Also, I stripped and damaged the pull down cable the first day, admitting it was my stupid fault, and they quickly replaced it at no charge. I'm 6'5, 280lbs and fit in the cage just fine. Glenn B

[@okshua]

Looking up while squatting also helps direct my body to get back up easily and to keep my elbows up :) just a pointer

[@supercruetime173]

Thanks for this I have a sprained shoulder and can’t back squat because the position hurts my shoulder to bad and front squats are my only main alternative and this helped me a lot

[@motormk1152]

I need this as i don’t have a squat rack

[@dylansapp7855]

Took a page and a half of notes great video!!

[@Emi-zd9oz]

Perfect! Love your work man!

[@renogameplay7191]

Thanks dude, mi machine broke and now i have to learn a new technique for quads, this did very nicely.

[@welennelew9866]

Front squat is really a difficult workout because you will always feel choked by the bar in front of you neck It never fail to feel uncomfortable

[@MelficeN7]

What if I like that 😳

[@ChristopherRobinsonKeys]

Very nice technical break down of the front squat. I've had issues with getting my arms in the right position holding the bar. I've been using the straps, but I like the idea of the two finger hold. I'm gonna give that a try next time I do front squat. Cheers Jeff.

[@nymmike6229]

at 4:25 it looks like jeff has no hands

[@mayo8029]

My hip mobility is pretty poor and I'm also kinda tall. Definitely gonna try this bc I heard Arnie talk about it, I was looking for a short quick vid with a couple tips, this was perfect. 👍

[@RafaelPinto10]

Honestly, front squats are one of my favorite ab exercises.

[@jamesbyrne8687]

Only recently discovered Jeffs channel and he is fast becoming the final word on sound technique so much good info packed into these videos, might give the program a try too

[@AidanArentz]

"Explode out of the hole" Jeff Nippard, 2019 6:22

[@urigeheadmot1196]

😏

[@miaclark7206]

Love the way you explain things. Actually feel more knowledgable after watching your vids 😁. Thanks Jeff

[@AndrewMarshamFitness]

Mia Clark couldn’t agree more!

[@johnmickeyhsabo4619]

Please do hack squat or jefferson Deadlift next

[@stamatisvragas7720]

Is he experienced in those though?

[@MikeSnyderPTA]

that big toe press is so vital for posterior chain activation on the concentric!! great content!!

[@typer1911]

Jeff I have a question. Whats your opinion on the use of an Anal Plug during training? I havent found any studies on it but its easier for me to reach triple extension during squats and deadlifts. Also gives me better posture. 🤔🤔

[@neovssmith19]

What the hell is a anal plug?

[@jjwp-ql5rv]

@@neovssmith19 *if you have to ask, you'll never know*

[@pencilcaseblue4203]

Try it and let us know

[@abhishekrana8133]

Just started to do front squats and had questions. Jeff posts a video. Awesome mate

[@jordansuddeath7079]

I pulled these from my routine and started deadlifting instead. I was finding when I started doing around 225 that it took a tremendous amount of energy to just keep my elbows up, and I had trouble progressing from there. (Mostly from fear of injury of my wrist.) I was stuck around this weight for months for this reason.

[@manouderuysscher4325]

*Great video, great extensive explanation, those cues are really helpful!!! Thanks for making this video!*

[@SergeyLifts]

2:03 Bro Jeff proudly loads his barbell 😂

[@kanindraperi18]

Never liked no-shirt intro videos but I changed my mind. Good info using sources and being very clear. You got yourself a subscribe and a like

[@ShadowIYI]

Jeff, I used to be a fan... now I'm an air conditioner ;)

[@welblack]

Been planning to include FS in my workout for a while as I never do it before and the timing of this video is perfect.

[@MrShkelo]

Nice+1 Can you explain the so called „dog crap training“ in your coming advanced training technique series?

[@ImAtrolI]

hey jeff, i used to work out back like 6 years ago but i never took it as seriously, i've recently got back into it and looove your vids bro. good stuff

[@spencerschubert5001]

Cannot perform this lift for the life of me. No matter what grip I try, my wrists or my shoulders is the reason I stop the set

[@omarjuarez2790]

Work out those wrists!

[@kevjay-med1225]

If you cannot do the cross position then it's an upper back weakness 👍

[@DPrizm215]

Try a zecher squat

[@powerhouse3109]

This is exactly the video I was hoping Jeff would upload this week.

[@WoodDuckProductions]

2:12 Did he just say “Res-pire-tree system”??

[@jjwp-ql5rv]

Yeah. He's Canadian. Different pronunciation.

[@C4assassin17]

Lmao ya I was so confused at first

[@albertosanchez6725]

You are doing an excellent job, your videos are very professional

[@coachtmayo]

Jeff, amazing video first of all and I recommend anyone who asks me for advice to go directly to this channel. However, from my experience and what I’ve seen with my athletes, the main restrictions as far as getting into the front rack position is mainly a T-Spine and Lat mobility issue rather than originating from the wrist and shoulders. Obviously everyone is different but this is just what I’ve seen from my experience in coaching and learning the lifts myself. Might be worth mentioning in a future video / post. Keep up the great work! 😁

[@shopglas3782]

Best trainer on planet earth. Period.

[@FacePullTiToX]

1:31-1:37 You got a like only for that comment. As a PT I can say that front squats humble sooooo many people. Keep it up, Jeff. Love your channel :)

[@wajikhantv]

Bro I just started incorporating front squats in my routine and needed help on technique and this video drops. That timing. 🔥👌🏼

[@nateman9736]

For some reason the background music gets the Mariah Carey song in my head, "We belong together." Same tempo and tone. Haha. Great video. This is what I needed