While the back squat may allow a lifter to move larger loads, the front squat cannot be overlooked by anyone who wants to improve overall strength, since it emphasizes the contribution of the quads and demands more of the abdominals and spinal erectors. If you can increase your front squat strength, then your back squat strength will increase that much quicker and easier, and most serious lifters consider the front squat an indispensable piece of their training program.

THE SETUP: Grab the barbell using the same grip width that you would use to perform a clean. Step under the bar and place it on the “meat” of the deltoids and roll the bar back to your fingertips with the elbows lifted high. The upper back should be vertical. Set your feet slightly wider than your hips. Descend until the hips are below the knees and come out of the hole with your chest up. Once you’ve nailed perfect form, you’re ready for the hardcore workout below.

Rob’s Workout

TIP: If you don’t have access to an Airdyne bike, use a Concept2 rower.


>> 20 calories on an Airdyne bike

>> 7 front squats*

*Load the barbell with your body weight.