Common Front Squatting Errors

Poor Rack Position: This is when the bar is not correctly placed on the shoulders, which can cause discomfort and affect balance. The bar should rest on the front of the shoulders, close to the neck, with the elbows up and pointing forward.

Elbows Dropping: Keeping the elbows up and parallel to the floor is important to maintain balance and the upright position of the torso. If the elbows drop, it can cause the chest to lean forward, compromising form and potentially causing injury.

Heels Lifting Off the Ground: This often occurs if there’s insufficient ankle mobility. The heels should stay in contact with the ground throughout the entire movement to maintain balance and proper alignment.

Inadequate Depth: Some people don’t squat low enough due to a lack of mobility or strength. A proper squat involves lowering until the hips are at least even with the knees, or lower if possible.

Knees Caving In: This is a sign of weak hip abductor muscles or a lack of focus on keeping the knees out. Knees should track over the toes and not collapse inward.

Improper Breathing: Failing to properly use the Valsalva maneuver - a technique where you take a deep breath into your belly and hold it, creating intra-abdominal pressure that supports the spine during heavy lifting.

Remember, if you’re new to front squats or any form of weightlifting, it’s a good idea to start with a trainer or coach to ensure that your form is correct.