Coaching Point: Notice this side-by-side photo of CrossFit Super Coach Maggie Dabe performing a good and a bad front squat. Remember, when at the bottom of the front squat, your elbows should remain up, keeping the upper arm as close to parallel with the floor as possible. This keeps the torso vertical, the low back flat and the bar back over the center of the foot, making for an efficient squat all around.
Notice the elbows below the bar in the picture on the left. This allows the bar to creep to the front of the foot, or at times not even over the toes. This is going to lead to squats on the toes and sore knees, or even missed lifts from not being able to hold onto the weight. In this pic she has maintained a tight grip on the bar, which tenses up the entire arm and shoulder, not allowing a good rack position and keeping the weight solely on the wrists and hands. Open up the grip and let the bar roll back on the fingers so you can get the elbows up and let the bar rest across the deltoids. Let the pinky go if you feel that it helps.
When getting ready to front squat today, set your grip outside shoulder width, get under the bar while its still on the rack, open your grip and drive your elbows up getting the bar on the shoulders. Do all of this BEFORE you unrack the bar.
Front Squat 5(65%)-5(75%)-5(85%)
30 Thrusters, 95/65