The front squat places the bar on the front of the shoulders in a rack position, forcing a more upright torso than the back squat and shifting emphasis to the quads and upper back. It's the receiving position of every squat clean, which makes it non-negotiable for CrossFit athletes: your clean can never exceed your front squat. It also builds the midline and thoracic strength that thrusters, wall-balls and cleans all draw from.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.4x | 0.3x |
| novice | 0.8x | 0.55x |
| intermediate | 1.2x | 0.8x |
| advanced | 1.6x | 1.15x |
| elite | 2x | 1.5x |
1RM as a multiple of bodyweight.
Keep your elbows high throughout - the moment they drop, the bar rolls forward and the rep is lost. A full-grip rack isn't necessary: fingertips under the bar with high elbows is fine. Stay tall in the bottom; think 'chest up' before 'stand up'. If wrist mobility is the limiter, stretch the lats and triceps, and widen your grip slightly. Ratio guide: your front squat should sit around 85-90% of your back squat.
Progression: goblet squats (identical torso mechanics), then empty-bar front squats with a cross-arm or straps if the rack position hurts, then standard grip as mobility improves.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.