Developmental Aspects of Implementing the Front and Back Squat in a Training Program

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The College Perspective:

By Joe Kenn MA, CSCS, SCCC
Director of Athlete Development – Football
University of Louisville

Utilizing a squat movement is highly recommended for any athletic-based program. The combination of hip and knee extension that this movement develops is a key component in an athlete’s overall physical development. At one time, the traditional barbell back squat was the primary squat utilized in our program. Now, we use a variety of squatting movements. We want our guys to squat! Whether it is a barbell squat, a front squat, a safety bar squat, a zercher squat, a cambered bar squat, a belt squat, various squats to a box, a single leg squat, a pistol squat, or an in-place split squat – our athletes will be squatting.

In our quadrennial plan, our Block Zero (incoming freshmen) program’s lower body priority is to teach the athlete to front squat first and to barbell back squat to a box. We prefer to focus on the front squat because of the posture and core value it has in developing our athletes. The upright torso and the focus on leading with the chest in the ascent, as well as the development of the core/power zone is a great starting point for athletes and helps reinforce the athletic position. We prefer to utilize a clean grip technique which allows for the development of wrist and shoulder flexibility. By making the front squat the priority, this gives ample time to develop the upper back musculature that helps support the heavier loads that can be obtained in the traditional barbell back squat.

During the Block Zero program, the barbell back squat to a box complements the front squat movement by concentrating on leading with the hips in the descent of the movement and developing the proper depth we prefer for all of our bilateral squatting movements. Utilizing a box at various heights is a tremendous tool when working with incoming athletes who come from a wide variety of training backgrounds. Utilizing the box allows us to determine the athlete’s prescribed squat depth at his previous school/training facility. As a coach, you will be able to quickly determine the athlete’s squat depth by watching how well he can control the ascent/decent of the movement to a specific height. The athlete starts at a specific height and we continue to lower the box height until he cannot control his momentum and free falls to the box. This is done with an empty bar or dowel. At this point, there is a high probability that this was where the athlete’s previous squat depth was prescribed. We then set the athlete’s box height accordingly. As he develops the necessary strength in the hips, hamstrings, glutes, and lower back, we will continually lower the box height until the athlete’s upper thigh is parallel to the ground. We remove the box for the barbell back squat when the athlete reaches the Block 1 program.

As our athletes develop through our quadrennial plan, Block 2 in particular, the barbell back squat becomes the focal point of the lower body development and the front squat becomes a supplemental movement in the plan. During the Block 2 program, the barbell back squat will be performed for one repetition maximum during evaluation periods. As the Front-Seven (OL/DL/LB/TE/FB) athletes move into Blocks 3 and 4, we begin to utilize a variety of bars and repetition maximums to keep the athletes engaged in the activity of resistance training. Our Outside-the-Box (QB/RB/WR/DB/SAF/SPEC) athletes begin to focus more on the unilateral squatting movements in Blocks 3 and 4.

During all Blocks, the athletes also perform variations of lunges and step-ups to work on horizontal and vertical lower body movements to complement the in-place movements of squatting. As with all movements, make sure you set your technique parameters. It is important to educate your athletes on the intent of the movement. Train to a point where the athlete reaches technical failure to ensure as safe a training environment as possible.

About the Author: Nineteen-year coaching veteran Joe Kenn was named the strength and conditioning coach at the University of Louisville on January 4, 2008. Kenn joins the Louisville staff after spending seven seasons at Arizona State, including five as the head coach of ASU’s Sports Performance program.

The High School Perspective:

By Bryan Van Vleet,
Head Strength & Conditioning Coach,
The McCallie School (TN)

The front and back squat are two of the best lifts in developing overall leg and hip strength but they must be implemented and executed correctly in order to ensure safety and maximize the athlete’s potential. In dealing with the wide range of age and maturity of the high school athlete you must make sure the athlete’s core strength and body are ready to safely handle the lift and that a qualified strength coach is supervising the athlete.

As a high school strength and conditioning coach, I deal with athletes from a wide range of ages and physical maturity. The squat of a 14-year-old freshman is often very different than the squat of an 18-year-old senior. The younger lifters tend to not have as much core strength and coordination as the older lifters. That is why I choose not to focus on the amount of weight, instead choosing to emphasize the lifter’s technique and bar speed – being explosive out of the bottom portion of the squat. I try to get just as excited with a freshman linebacker hitting a set of perfect squats with 135 pounds as I do with a senior linebacker blowing up 405 pounds.

Learning new lifts can be difficult and very intimidating for a high school athlete. Before the athlete ever touches the bar, I have him perform a body-weight squat. The athlete places his feet slightly wider than shoulder-width apart and toes pointed out slightly. The athlete then pushes his hips back and sits back on his heels while lowering his hips until the tops of his thighs are parallel to the floor. If the athlete is not able to perform a proper body-weight squat, he will not progress to weighted front squats. Two common problems found in younger athletes that hinder the execution of a proper squat are weak core strength and poor hip flexibility. To counteract these weaknesses, the athletes do daily exercises to strengthen the core and gain flexibility in the hips. The athlete continues to practice correct front squat position while using a training bar. Once the athlete consistently performs a correct squat, weight is added in small increments.

I start with teaching the front squat, which is the lower skill exercise, so the athlete will experience some success right away. I find that having a success-oriented weight room helps to keep athletes interested and excited. The front squat is easier to learn and also possesses skills that will transfer over to the power clean and many other lifts. In the front squat, it is also easier to achieve proper depth (quad parallel) to the ground. This will help the athlete get comfortable in a squatting with proper depth before placing a bar on his back. The front squat will also help develop the core because the front loading of the bar requires the athlete’s abs to work hard in order to keep the torso straight. The front squat also helps enforce good technique which will be used in the majority of lifts. If the athlete’s torso falls forward, he will lose the bar. It forces the athlete to focus on maintaining good posture, flat back and a tight core which will carry over to any weightlifting exercise learned in the future.

I teach the front squat with a clean grip. The clean grip is achieved by grasping the bar slightly wider than shoulder width and rotating the elbows under the bar. The bar will be against the athlete’s throat while resting on the front deltoids. The athlete’s shoulders, not the wrists or hands, should be supporting the weight from the bar. The clean grip might be uncomfortable for new lifters with tight wrists, so flexibility exercises may be needed. Using the clean grip, the athlete will lift the bar and take one step back from the rack. The feet will be slightly wider than shoulder width apart with toes slightly pointed out and eyes looking forward. The athlete should fill the chest with air and tighten the abs, helping to keep the chest elevated throughout the lift. The athlete now pushes the hips back, and then lowers the hips until the tops of the thighs are parallel to the floor while making sure not to bounce at the bottom of the squat. Next, the athlete should focus on accelerating the bar up by driving the heels through the floor, then exhaling at the top. In the front squat, the knees should never be over the toes. The athlete then will take another deep breath preparing for the next rep. Once the athlete has become comfortable and consistent with the front squat, it is time to learn the back squat. By learning the front squat first, the athlete already knows how to keep the back flat, chest up and abs tight. This makes for an easier transition in learning the back squat.

At McCallie, I teach an Olympic-style squat where the bar is placed high on the athlete’s traps, making it easier to keep the chest elevated and putting less strain on the athlete’s lower back. The athlete grasps the bar slightly wider than shoulder width apart, squeezing in and flexing the muscles of the shoulders and upper back. This will give the bar a place to rest while allowing the muscles of the upper back (not the vertebrae) to support the bar. The head should be up, back straight and feet shoulder width apart, and eyes looking straight ahead. The athlete then continues the back squat by using the same steps previously learned in the front squat.

Once the new lifters become comfortable and consistent with the front and back squat, they will start to follow the regular squatting program. In the first year of lifting, the new lifters will not use any percentages during the workout. The focus during the first year of lifting is placed on technique and bar speed. By focusing on technique, the athlete’s body will be able to safely handle the increased amount of weight that will be required later in their lifting career.

About the Author: Bryan Van Vleet begins his fourth season as McCallie’s Strength and Conditioning Coach. He earned his undergraduate degree at Tennessee and is certified as a Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association. Before coming to McCallie, he worked as a Strength Coach at Tennessee for 4 years.

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