Elbows drop out of the hole
Front rack collapses under the load; bar rolls off the shoulders.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollPectorals↗Foam RollLats↗StretchDoorway pec stretch↗Olympic · Full Body
Front Squat (Clean Grip)
Coaching cues
- Bar in front rack; elbows high and parallel to the floor
- Descend between the knees — upright torso essential
- Drive elbows up out of the hole — bar stays on the shoulders
- Full depth; stand to lockout
Common faults 2
Excessive forward lean
Upright torso is the hallmark of the front squat; ankle and thoracic mobility are limiting.
Overactive muscles
SoleusGastrocnemiusLatissimus dorsi
Corrective work
Foam RollCalves↗Foam RollThoracic spine↗StretchWall calf stretch↗