StrongMan Front Chest Squat
Master the StrongMan Front Chest Squat for powerful leg and core development. This barbell squat variation builds strength in your quads, glutes, and
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of StrongMan Front Chest Squat
Description
A squat variation where the weight is held at chest height, increasing the work done by the upper back and shoulders.
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How to do StrongMan Front Chest Squat
- 01Setup
Stand with your feet shoulder-width apart, toes pointing slightly outward, and position yourself under a barbell racked at chest height.
- 02Setup
Rack the barbell across your anterior deltoids, keeping your elbows high and parallel to the floor in a front rack position, or use a cross-arm grip with hands on top of the bar.
- 03
Initiate the squat by pushing your hips back slightly and bending your knees, maintaining an upright torso and keeping your elbows pointed forward and high.
- 04
Descend until your thighs are parallel to the floor or slightly below, ensuring your heels remain grounded and your core is tightly braced throughout the movement.
- 05
Drive powerfully through your heels and midfoot, extending your hips and knees simultaneously to return to the starting standing position.
- 06
Exhale as you stand, maintaining core tension and a strong, upright posture until you reach full hip and knee extension.
Tips
- Keep your elbows high throughout the entire squat to maintain the barbell's stable position and prevent it from rolling forward off your shoulders.
- Focus on driving your knees out slightly during the descent to activate your glutes and maintain proper hip tracking, preventing knee collapse.
- Maintain a rigid, upright torso by bracing your core tightly, as this is crucial for spinal safety and stability with the front-loaded weight.
- Use a controlled descent to maximize time under tension and ensure proper depth before powerfully driving back up through the concentric phase.
Common mistakes
- Rounding the upper back: Avoid letting your upper back round forward by actively pushing your chest up and keeping your elbows high and forward.
- Dropping the elbows: Prevent the barbell from rolling off your shoulders by consciously driving your elbows up and forward throughout the entire movement, especially at the bottom.
- Lifting heels off the ground: Ensure your heels stay planted by initiating the movement by pushing your hips back slightly and driving through your midfoot, which maintains balance and proper weight distribution.
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Get Ellim — FreeQuestions
Is StrongMan Front Chest Squat good for beginners?
StrongMan Front Chest Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for StrongMan Front Chest Squat?
You need Barbell to perform StrongMan Front Chest Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for StrongMan Front Chest Squat?
Keep your elbows high throughout the entire squat to maintain the barbell's stable position and prevent it from rolling forward off your shoulders. Focus on driving your knees out slightly during the descent to activate your glutes and maintain proper hip tracking, preventing knee collapse. Maintain a rigid, upright torso by bracing your core tightly, as this is crucial for spinal safety and stability with the front-loaded weight. Use a controlled descent to maximize time under tension and ensure proper depth before powerfully driving back up through the concentric phase.
What are common mistakes when doing StrongMan Front Chest Squat?
Rounding the upper back: Avoid letting your upper back round forward by actively pushing your chest up and keeping your elbows high and forward. Dropping the elbows: Prevent the barbell from rolling off your shoulders by consciously driving your elbows up and forward throughout the entire movement, especially at the bottom. Lifting heels off the ground: Ensure your heels stay planted by initiating the movement by pushing your hips back slightly and driving through your midfoot, which maintains balance and proper weight distribution.
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Free · iPhone only · Available on the App Store