Skill-work: Front Squat

In a proper front-squat the weight is balanced on the shoulders and the weight is moved up and down in a vertical plane. Mid-line stabilization is key to prevent potentially dangerous lumbar curvature. In order to create a good platform on the shoulders for the weight to rest on, the elbows are raised high and the hands have a loose grip on the bar. The stance is shoulder width with toes out at a 15-30 degree angle. It is important to “drive” the weight with the heels. This prevents tipping forward, which can result in loss of balance and loss of mid-line stabilization.

All levels (Basics concentrate more on mechanics than amount of wt.)
Front squat 2-2-2-2-2-2 reps

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Traverse Rock Climbing Wall