Exercícios Crossfit: Front Squat (Agachamento Frontal)

Crossfit Exercises: Front Squat

February 28, 2025

The Front Squat is one of the fundamental exercises in CrossFit and Olympic weightlifting. It's a variation of the traditional squat, where the barbell is positioned in front of the body, over the shoulders, requiring greater core and upper back activation to maintain balance.

Benefits of Front Squats

The Front Squat is an excellent exercise for developing strength and stability. Some of its main benefits include:

Greater core activation : The front position of the bar requires greater involvement of the abdominal and lumbar muscles to maintain correct posture.
Quadriceps Development : The Front Squat places more emphasis on the quadriceps compared to the Back Squat, making it ideal for improving leg strength.
Improved mobility : Requires good mobility in the ankles, hips and shoulders, promoting a more efficient range of motion.
Transfer to other movements : It is an essential exercise for movements like the Clean & Jerk and other Olympic lifts.

Correct Execution of the Front Squat

To correctly perform the Front Squat, follow these steps:

Bar positioning : Place the bar on your shoulders, supported by your front deltoids and fingertips, keeping your elbows high.
Starting posture : Keep your feet shoulder-width apart and your core tight.
Controlled descent : Bend your knees and hips, descending until your thighs are parallel or below parallel.
Explosive climb : Push off the ground with your feet and climb up keeping your spine neutral and your elbows high.
Breathing : Inhale on the way down and exhale on the way up for greater stability.

Common Mistakes and How to Fix Them

Low elbow : Can lead to loss of balance. Keep your elbows high and your chest up.
Excessive trunk lean : Indicates core weakness. Works on abdominal stability and focuses on posture.
Lack of ankle mobility : This makes it difficult to squat deeply. Invest in stretching and mobility exercises.
Wrong grip : If the grip is uncomfortable, try an alternative position, such as a cross grip.

Tips for Improving Your Front Squat

Works on mobility : Dynamic stretching exercises help improve bar position.
Strengthens your core : Planks and sit-ups help maintain stability.
Use progressive loads : Start with light weights and gradually increase to avoid injuries.

Conclusion

The Front Squat is an essential exercise for CrossFit practitioners or those looking to improve leg and core strength. With proper technique and consistent training, this movement can bring significant benefits to physical and functional performance. Include it in your training routine and enjoy the results!