Front Squat with Slow Decent

Overview

The Front Squat with Slow Descent is a key strategy for beginners to build confidence, control, and safety in Cleans, Power Cleans, and Squats. Front Squats are generally regarded as crucial for developing the Clean, but the issue isn’t just about building leg strength. In the moment of receiving the bar on the shoulders and guiding it down to a full depth Clean, the lifter’s upper body must be strongly braced. Failing to brace the upper body results in a slumped posture, a rounded back (see Figure 1 below) and a risk of the elbows contacting the knees (which is a rule infringement). Performing a slow descent in the Front Squat not only enhances postural strength but also prevents the common tendency to bounce, which is a risk to knee health. Although this squat variation is demanding in terms of energy expenditure, it is a worthwhile addition to the training program, especially when lighter training sessions are needed.

Key Coaching Points

The lungs should be fully inflated before initiating the downward movement, and you should hold your breath until the upward movement is complete.
Throughout the squat, the athlete must make every effort to keep their chest raised and elbows high.
The back must remain rigid with no observable change of spinal shape.
All fingers should be kept behind the bar, and the palms can be open to facilitate this.
At all stages of the squat, the knees track over the feet. It helps to pull the knees outwards (abduction) to achieve this.

A slumped position in the Clean, accurately traced from a photo of an athlete performing a heavy Clean in competition. — Figure 1: Slumped position in the Clean, accurately traced from a photo of an athlete performing a heavy Clean in competition.