CrossFit Maroubra

3 x  Max Reps Front Squat (40/20)
   
Then


Regionals WOD 2   (20/15)
4 Rounds, advancing DB 5m each round

• 10 DB Snatches
• Sprint

Here’s  five  reasons why you should Front Squat for better health:

Makes Your Other Lifts Better — Because the bar is placed in front of you, on your shoulders, the front squat is a lot like other exercises and strengthens the “base” of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, etc all share the same “starting” position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises too.

Bad Form Gets Self-Corrected – If you’re back squatting with bad form you can complete the exercise at the expense of causing injury to yourself. The good thing about front squats is the form is self correcting: If you’re not straight enough you’ll drop the bar… if you’re not holding the bar right you’ll drop it… if you don’t keep your elbows up you’ll drop it. It’s an exercise that pretty much forces your form to be good.

Less Weight – All in all, if you can challenge your body with less weight (because you’re doing a harder exercise) then it is safer. Because the Front Squat is harder than Back Squats you won’t be able to lift as much weight. Which means less spinal compression.

More Natural Spine Position – You’re more upright with the front squat… your spine is in a more neutral “straight” position. This combined with the fact you’re lifting less weight is healthier for your spine in the long run.

Lower Back Approved – Most people have lower back problems and back squats aggravate these conditions. But because your upper body is mostly upright (instead of leaning forward like in a back squat) there’s less force on your lower back.