Tip Two Front Squat Problems Solved Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos Tip Two Front Squat Problems Solved Need an easy way to fix two common front squat problems and get better results from the lift Elevate your heels by Dr John Rusin April 20, 2017April 5, 2021 Tags Exercise Coaching, Legs, Squat, Tips Since the front squat requires a more upright torso angle to support the bar across the front of the shoulders, many lifters tend to bring their weight too far forward. As the body drifts forward, two issues arise. First, the torso loses its stability and the shoulders protract, internally rotate, and flex at the thoracic spine. This lack of stability drips force output, making you weaker. It also places your shoulders and spine in risky positions. The second concern? As the body falls forward, the tibial angle of the lower leg is increased, causing the knees to drive too far forward, taking the brunt of a force through these joints. This can have a negative impact on patella-femoral health and can flare up the soft tissues surrounding the knees, causing chronic inflammation. The Fix Elevate Your Heels Using small plates like fives or tens under the heel, lifters will be able to sit back into their hips during the squat, decrease the forward lean and instability, and decrease the amount of shearing on the patella. If you think the problem here is a lack of ankle mobility, think again. Sure, limited dorsiflexion can alter squat mechanics, but the more intriguing phenomenon during the heels-elevated squat is the alteration of the kinetic chain and the distribution of weight over the center of mass that provides more stable "non-threatened" positions at the knees, hips, pelvis and spine. Don't be surprised if using a slightly elevated heel position unlocks squat depth, decreases that ugly butt wink, and leads to hypertrophy of the quads and glutes. Oh yeah, and it'll also feel a lot better. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Use These Leg Press Techniques The leg press can be a muscle-building staple if you know how to do it right. Check out these tips and variations. Tips, Training Christian Thibaudeau March 4 Training Tip Fixing the Turtleback Deadlift Most lifters who round their backs are just too weak, but rounding can also be caused by a bad setup. Here's how to fix it. Deadlift, It Hurts Fix It, Powerlifting & Strength, Tips, Training Lee Boyce February 13 Training Tip 8 Landmine Exercises for Strength & Size Ready to try angled barbell training? Start here. Training Jason Brown February 14 Training Top Priority for Lower Traps Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them. Bodybuilding, Powerlifting & Strength, Training, Traps Mike Robertson July 28