Front Squat to Improve Vertical Leap

April 22nd, 2010 | by admin |

The front squat is an extremely effective vertical leap exercise that is seldom practiced because of the equipment required, physical discomfort incurred, and lack of understanding regarding proper technique and execution. Once properly understood all athletes hoping to improve their vertical jump should find a way to mix this exercise into their workouts.

Byron HDR
Photo by jontunnIncorporating vertical exercises like the front squat into a lower body workout routine requires access to a well stocked weight room with safe equipment. Without either access to proper equipment or a knowledgeable strength and conditioning coach most young athletes will never even be aware of the front squat, let alone optimize their workouts by incorporating this proven exercise into their vertical leap routines. Even if a trainer of strength and conditioning coach is not available athletes of all ages should have a spotter in place before performing any squat workout, i.e. front squat, back squat, overhead squat.

As the name indicates the front squat is an adaptation of the more widely recognized traditional squat. Whereas the traditional squat has the lifter resting the weight bar behind their neck and across their back shoulders the front squat has the athlete position the bar across the front part of their shoulders while stabilizing the weight with raised arms.

Due to the nature of the front squat less weight is used than when performing a traditional back squat. While the amount of weight varies depending on the individual, number of repetitions being performed, etc. the general rule of thumb is that front squatting is usually done with about 60% as much weight as would be used for a similar traditional back squat. Therefore, if you normally would back squat 200 pounds for three sets of five you may want to front squat 120 pounds for three sets of five. The 60% figure is only a guideline and the most important factor when determining the amount of weight to use is that proper form and safety should take precedence over everything else. Front squatting is not a macho right of passage (as bench pressing tends to be), but rather a complimentary lift to vary up an overall workout while allowing your body to adjust and introduce new muscle groups that are not normally exercised.

One of the benefits of changing up a workout so that some days front squats are done while other days back squads are performed is that the key to continually breaking through plateaus is to introduce variety into the routine. Subtle shifts in exercise regimes can create tremendous results because once the body has grown accustomed to a certain routine that specific routine becomes stagnant and can only take the body so far physically. The widely held belief on how to set new personal records (whether it be power lifting or vertical jumping) is to shock your body by continually taking it outside of its comfort zone. Of course like anything in sports there is a right and a wrong way to do things. Reckless, uninformed behavior can be dangerous and for this reason it is very strongly recommended that advanced workout regimes be approved and ideally supervised by a certified trainer. Use of a weight lifting belt as an additional safety precaution is also strongly recommended.

Like any new exercise it can take a while to adjust to varied routines and movements. Many athletes struggle with accepting the weight limitations of front squat workouts and insist on using more weight than they safely should. The best case scenario of this mistake is a discouragingly uncomfortable workout and the worst case is severe injury that can very easily sideline an athlete from performing other more familiar exercises. As is the case with all vertical exercises form and safety should always be the highest priority.

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By Rick Smits

Rick spends a significant amount of time in the gym performing various squat workouts with his trainer. In addition to time in the gym, Rick practices home vertical exercises that he can do from the comfort of his living room in front of the television. Simple vertical exercises like toe raises (also referred to as calf raises) and mini trampoline workouts have been part of his highly effective routine for decades now.