Efficient squats require a straight bar-path. Re the Front Squat, the hips should travel straight down. “Think down” is an olympic weightlifting cue. Usually when initiating a squat the hips first go back … but in this case the knees go slightly forward, to allow the hip to drop directly down. Keep active hips ー as with variations of the jerk. Remain balanced on the feet, and drive through the middle of the foot.
The tempo assigned to the Front Squats here will make them more difficult. Focus on positioning through the controlled descent. This sets up coming out of the bottom with some speed. WHITE- YELLOW should focus on movement competency before adding weight. ORANGE-PURPLE+ can push the weight, but only if the tempo is solid.
Tempo In seconds:
5 – Going Down 0 – At the Bottom X (explosive) – Going up 0 – At the Top