Front squat (Skill)
Bilateral Strength Movement Skill
Introduction to the squat technique
To improve mobility and posture
Goblet squat start position.
Goblet squat bottom position (side view).
Goblet squat bottom position (front view).
Place the feet slightly wider than hip width and turn the toes slightly outwards
Grasp an upturned kettlebell, dumbbell or weighty object with both hands across the upper chest
Prior to initiating movement, breathe in, tighten the trunk and lift the chest
Initiate descent by pushing the hips backwards and sitting through the heels
Push the knees outwards in line with the toes; trying to pull the feet apart might help
The back should remain in a neutral position with the chest and head up
Descend until the thighs break parallel to the ground, or until you cannot maintain a neutral back position
Stand up quickly by driving through the heels and leading with the chest
Breathe out as you achieve an erect stance
3 x 12 repetitions (2–3min recovery) with a 5–20kg kettlebell or dumbbell