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The back squat is one of the most fundamental exercises in strength and conditioning. Whether we are discussing the high bar or low bar back squat (variations of the same movement), the fact remains that the load is supported across the upper back. During the front squat the bar is positioned across the front of the body – typically resting on the deltoids/shoulders, just on or in front of the clavicle. The body position is more upright throughout the movement, as a result of the shift in bar position and the lifters center of gravity. With both movements, hip and thoracic (upper back) mobility/flexibility are important to maintaining proper form and achieve a full range of motion. Developing proper position in both variations of the squat takes time and good coaching, so this is a process that should not be hurried – with regard to both range of motion and load – patience is important for long term health and performance.

The execution of the front squat can be more complex because of the bar positioning, but very beneficial. With this frontal load, the arms/shoulders/thoracic spine and hips must be capable of achieving proper positions of support, which can take time to develop, but is also why it can be such an important movement to learn – as it is a highly transferable movement, i.e. clean, push-press, jerk, etc. It also gives the lifter more control over the bar and load throughout the range of motion – more control means less potential for injury.

Overall the front squat requires more effort to complete, recruiting more muscle, and ultimately burning more calories. So, if your not including the front squat in your strength and conditioning program, ask your trainer/coach to guide you through the learning process and build a stronger foundation while burning more calories.

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February 21, 2014 – Kevin Norwood led all Alabama receivers with 7 touchdowns last season and was the offensive MVP in last month’s Senior Bowl. However, heading into this weekend’s NFL Combine, his speed isn’t praised. We set down with Norwood at D1 Jackson and says other parts of his game are being overlooked.

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February 19, 2014 – Former Mississippi State offensive lineman Gabe Jackson is preparing for the NFL Combine at D1 Jackson. The combine begins next week.

Jackson could have gone pro after his junior season but decided to play his final year at MSU. During those final two years, Jackson never gave up a sack.

Late last month, he also participated in the Senior Bowl. Jackson mainly had to block Pittsburgh defensive lineman Aaron Donald, who is considered by many to be one of the best players available in the upcoming 2014 NFL Draft.

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As CBS New York contributor Marlie Hall reported, the American College of Sports Medicine has released its list of fitness trends for 2014, which is topped by high-intensity interval training.

The workouts involve short bursts of high-intensity exercises followed by short periods of rest.

CLICK HERE to see the the ACSM press release.

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