A free guide by CJ Fazio

The Front Squat Playbook

Train like a CHIMP

The front squat is a brutally revealing lift. It uncovers your true weaknesses and strengthens your soul. It takes grit, patience, and consistency. If you lack those qualities the front squat is not for you.

Everything I know about it is on this page. Mobility, technique, and the exact progression I used. Free, start to finish.

Start here ↓ Jump to the progression

Free. No email, no checkout, no upsell. The whole thing is on this page.

1xPer week
8/6/4/2Strength
6/5/4/3Explosive
4 to 8Sets per week
CJ Fazio holding a barbell in the front-rack position, elbows high

Front rack position. Elbows up, chest proud.

Why listen to me

I was stuck under 405 for years.

I am a former Division 1 running back. I was built for explosive strength and I still could not break through 405 on the front squat. It sat there for years.

Then I stopped guessing and built a system around four things: mobility, perfect technique, intelligent progressive overload, and showing up when I did not feel like it. Two months later I was hitting 405 and up for reps, with a new PR every single week.

That system is what this page is.

YearsStuck under the 405 barrier
2 monthsFrom sub 405 to 405+ for reps
Every weekA new PR for eight straight weeks
Start here

Four things got me past 405.
In this order.

Work them in this order. If your mobility is bad your form will be bad, and if your form is bad you cannot load the bar safely enough to progress. Skipping a step is why most people stay stuck.

PILLAR 1

Mobility

Earn the range of motion first. Ankles, hips, shoulders, and upper back.

Get the range → PILLAR 2

Technique

Ten steps from setup to rep completion, plus the grip most people get wrong.

Fix the movement → PILLAR 3

Progression

The descending rep pyramid, week-to-week loading, deloads, and plateaus.

Load the bar → PILLAR 4

Discipline

Consistency beats perfection. This is the one nobody wants to hear.

Show up →
Why it matters

The purest measure of strength.

The front squat challenges your balance, coordination, and discipline in ways few exercises can match. It is not just a movement. It is a test of character. If you want to be a functional animal on and off the field, this is the foundation of your strength, power, and explosiveness.

Core strength

A core-dominant movement that stabilizes your spine and improves posture. You build real strength from the inside out.

Legs and explosiveness

Targets your quads directly while building the explosive power that carries over to sport.

Back strength

Strengthens your upper and mid back, which holds your posture together for life.

Total body

One compound movement that develops overall strength and athletic explosiveness.

1
Pillar one

Mobility

You cannot hold a good front rack with tight shoulders, and you cannot hit depth with stiff ankles. Wrist pain in the front rack is almost never a wrist problem. It is a mobility problem. Work these before you chase weight.

Ankles

  • Tibialis raises, 3 sets of 10 each leg
  • Calf raises, 3 sets of 15
  • Foot ABCs, write the alphabet with your toes
  • Lunge holds, 2 sets of 30 seconds each leg

Hips

  • Hip flexor stretch, 2 sets of 30 seconds each side
  • 90/90 stretch, 2 sets of 30 seconds each side
  • Hip circles, 2 sets of 10 each direction
  • Pigeon pose, 2 sets of 30 seconds each side

Shoulders and wrists

  • Child's pose, 2 sets of 30 seconds
  • Seated wrist extensions, 2 sets of 10
  • Thoracic rotations, 2 sets of 10 each side
  • Shoulder dislocates with a band, 2 sets of 10

Upper back

  • Cat cow stretches, 2 sets of 10
  • Band pull aparts, 2 sets of 15
  • Reverse pec deck, 2 sets of 12
  • Lat pulldowns, 2 sets of 12
2
Pillar two

Technique

Bad form is the number one reason people get hurt, plateau, and quit. It also caps how much weight you can safely put on the bar, which means it caps your progress. I did not hit 405 for reps by thinking about form on every rep. I practiced it until it was automatic.

Side by side diagram of front squat form. Left figure shows elbows up, chest up, back straight, heels down and knees aligned. Right figure shows elbows dropping, rounded back, knees caving in, and heels lifting.
Left: what you want Right: what most people actually do

The setup, in four cues

Stance

Slightly wider than shoulder width with your toes turned out 25 to 45 degrees. That gives you a stable base and lets your knees track properly.

Bar placement

The bar sits on your front delts, not your hands. Your fingertips only guide it. Use a proper clean grip.

Bracing

Deep breath into your belly, then brace like someone is about to punch you in the stomach. Hold that tension the whole lift.

Descent and ascent

Control the way down for 2 to 3 seconds. Drive up hard through your whole foot with your chest up and elbows high.

The ten step breakdown

Five steps happen before the bar ever moves. That is where most reps are won or lost.

Before the rep

1

Stance and balance

Feet slightly wider than shoulder width, toes out 25 to 45 degrees.

2

Bar placement

The bar rests on your front deltoids. Fingertips lightly touch it for guidance only.

3

The setup

Deep breath into your belly. Engage your core. Tighten your upper back until you feel solid.

4

Bracing the core

Brace hard and keep that tension through the entire lift, not just the first rep.

5

Unracking

Step back with control. Two or three small steps to clear the rack. Do not rush this.

Going down

6

Bar path and depth

The bar travels straight up and down. Knees track over toes. Hip crease at or below the knee.

7

The descent

Lower under control over 2 to 3 seconds. No collapsing, no bouncing. You control the weight.

8

Bottom position

Chest up, elbows high, core braced. You should feel stable and strong, not folded over.

Coming up

9

The ascent

Drive through your whole foot and push the floor away. Chest up, elbows high the whole way.

10

Rep completion

Stand all the way up and re-brace before the next rep. Never lose tension between reps.

Grip: never go cross arm

Most people switch to cross arm grip because the clean grip hurts their wrists. That is treating the symptom. The bar should be resting on your shoulders, not your wrists. If it hurts, your shoulder mobility is the problem.

The goal

Front rack grip

Fingertips lightly touch the bar. The bar rests on your shoulders. Elbows high and forward. This distributes the load safely and lets you keep loading it.

Temporary tool

Straps

Straps take pressure off your wrists while you build the mobility to hold a real front rack. Use them as training wheels, not as the destination.

Never use cross arm grip. It limits your potential and it is a symptom of avoiding the real work. Invest in your flexibility now and you will lift with proper form for life.

Diagnose yourself

Mistakes and how to fix them.

Film yourself from the side. Find your mistake in this table, then fix the cause instead of fighting the symptom.

The mistakeWhat is actually causing itHow to fix it
Dropping elbowsWeak upper back, poor shoulder mobility, or losing tension.Elbows up, chest proud. Keep them high and forward the whole lift. Add rows and lat pulldowns.
Knees caving inWeak glutes, poor hip mobility, or rushing the descent.Push the floor apart. Drive your knees out actively. Add glute activation before you squat.
Rounding your backWeak core, tight hips, or poor bracing.Stay upright. Brace hard and keep your chest up. Add planks and ab rollouts.
Wrist painPoor shoulder mobility, so the weight sits on your wrists instead of your shoulders. Not a grip problem.Build the mobility. Straps temporarily while you do. Never cross arm.
Leaning forwardWeak upper back, tight ankles, or losing tension.Vertical bar path. Keep the weight in your heels. Add ankle mobility and upper back work.
Losing your brace on the way upFatigue, poor breathing pattern, or just not paying attention.Re-brace every rep. Fresh breath before each descent.
Failing at the bottomWeak core, tight ankles, or rushing the descent.Slow the eccentric. Focus on bracing and mobility work.
Failing in the middleNot enough upper back, leg, or core strength.Add accessories. Back rows, leg work, and direct core training.
3
Pillar three

Progression

Your body adapts to stress by getting stronger. If you never increase the stress, you never increase the strength. That is the whole principle. The front squat is built for two goals: raw strength and explosive power. High volume endurance work is too taxing and raises your injury risk, so use machines for that instead.

The method is a descending rep pyramid. Within one session, reps go down as weight goes up. The rep scheme never changes. Only the weight does, week to week.

Strength

8 to 2 reps

Lifting closer to max effort. 4 to 8 sets per week.

Set 1 · 8 reps185 lbs
Warm up intensity
Set 2 · 6 reps205 lbs
Moderate
Set 3 · 4 reps225 lbs
Heavy
Set 4 · 2 reps245 lbs
Near max
Week to week

Week 1  185, 205, 225, 245

Week 2  190, 210, 230, 250

Week 3  195, 215, 235, 255

Week 4  Test a new max on the 2 rep set

Explosiveness

6 to 3 reps

Lower weight, all focus on bar speed. 4 to 8 sets per week.

Set 1 · 6 reps175 lbs
Moderate speed
Set 2 · 5 reps190 lbs
Increased speed
Set 3 · 4 reps205 lbs
High speed
Set 4 · 3 reps220 lbs
Maximum speed
Week to week

Week 1  175, 190, 205, 220

Week 2  180, 195, 210, 225

Week 3  185, 200, 215, 230

Week 4  Test a new three-rep max at full speed

Those numbers are an example, not the program

Do not copy my weights. Spend three weeks getting your form right, then test a two-rep max. Your heaviest set should be a weight you can just barely finish for the listed reps, and you work backward from there. What you copy is the shape: the same rep scheme every session, a little more weight every week.

When you cannot add weight this week

Adding weight is the plan. Some weeks your body does not cooperate, and that is not a reason to repeat the exact same session. Overload it another way and come back to the bar next week.

01

Sharpen the form

Better bracing and a cleaner bar path make the same weight feel lighter. That is real progress.

Film the set and fix one thing

02

Add a rep

Hold the weight where it is and get one more rep out of your top set. Go back to the normal scheme next week.

245 x 2 becomes 245 x 3

03

Cut your rest

Same weight, same reps, less recovery between sets. Raises the intensity without touching the bar.

3 minutes becomes 2 minutes 30 seconds

04

Add one set

Keep the weight and reps, add a single set to the back end. More total work in the same session.

4 sets becomes 5

The rules that keep it working

✓

Front squat once per week. Recovery is not optional, it is where the adaptation happens.

✓

Establish a baseline first. Three weeks of perfect form, then test a two-rep max.

✓

Add 5 pounds a week on every set, as long as you are hitting your rep targets. That is what every example above does.

✓

Plateau protocol: fail the same weight two weeks in a row, take 10 percent off the bar and build back up.

✓

Deload every 4 to 6 weeks. Cut your sets 40 to 50 percent and your weight 20 to 30 percent, keep the movement and rep range, and spend the week on form and mobility.

✓

Deload sooner if you are overly fatigued or sore, your performance starts declining, you stop hitting your target reps, or you feel actual pain rather than soreness.

Your session, on one card

Take this to the gym
The four cues
Toes out 25 to 45Bar on your deltsBrace hardElbows up, chest proud
Strength day, descending pyramid
8 repsWarm up
6 repsModerate
4 repsHeavy
2 repsNear max
Explosive day, descending pyramid
6 repsModerate speed
5 repsFaster
4 repsHigh speed
3 repsMax speed
The three rules
  • Once a week. Recovery is where you actually get stronger.
  • Same rep scheme every session. Only the weight moves.
  • Add 5 pounds a week while you are hitting your reps.

Screenshot this. The cues, the schemes, and the rules that matter most, in one place.

4
Pillar four

Discipline

Your front squat journey will be a roller coaster. There will be plateaus, frustrations, and moments of doubt. That is where discipline separates you from the majority.

A plateau is not a failure. It is a signal that your body adapted and needs a new stimulus. When you hit one: check your form on video, take a deload week, change how you are progressing, add accessory work for your weak point, and look at your recovery. Sleep 7 to 9 hours, eat enough protein, manage your stress. Progress is not linear, and it is not supposed to be.

Consistency beats perfection. Show up every session. Learn to enjoy hard things, because that is where the growth actually is. Fair warning: I am severely allergic to lazy people.

Now or never. You have everything you need. The knowledge, the plan, the playbook. All that's left is to step under the bar and take action.

The standard I train to CHIMPS

Become Your Purpose.

Everything on this page comes out of the same six things I try to live by. That is the brand I built, and it is a community for people who want more from themselves.

  • Consistency
  • Habits
  • Integrity
  • Mentality
  • Purpose
  • Success
Join at getchimps.com → @getchimps
FAQ

Common questions.

How often should I front squat?

This program runs once a week, and that is what I would tell most people to do. The lift is demanding enough that the recovery is where the progress actually happens. Twice a week is the ceiling, and only if you are sleeping and eating like you mean it. One session done properly beats two rushed ones.

What grip should I use?

A proper clean grip, fingers under the bar, in the front-rack position. If your wrists hurt it is almost always poor shoulder mobility putting the weight on your wrists instead of your shoulders. Build the flexibility. Straps are a temporary tool while you do, never a permanent solution, and never go cross arm.

Why do my wrists hurt in the front rack?

Because the bar is sitting on your wrists instead of your shoulders, and that is a mobility problem rather than a grip problem. Work on shoulder mobility and upper back strength. Straps help in the meantime.

Why am I failing at the bottom?

Weak core, tight ankles, or you are rushing the descent. Focus on bracing, do the ankle mobility work, and control the way down.

Why am I failing in the middle?

You are lacking upper back, leg, or core strength. Add back rows, leg accessories, and direct core work to your programming.

Front squat or back squat, which is better?

You need both. Front squats are better for quad development, core strength, and technical skill. Back squats let you load heavier. They are not competing.

What are the best rep ranges?

For strength, 8 down to 2 reps in a descending pyramid. For explosiveness, 6 down to 3 with all the focus on bar speed. Both run 4 to 8 sets per week.

Should I squat barefoot?

Barefoot or in minimal shoes is preferred. You get better ground feel and ankle mobility. Avoid heavily cushioned shoes.

Do this first

Your first session, in order.

1

Run the mobility list once. Ankles, hips, shoulders and wrists, upper back.

2

Warm up and film one set from the side with your phone.

3

Watch it against the form diagram. Find your one biggest mistake in the table.

4

Give it three weeks of clean form before you chase a number. Then test a two-rep max.

5

Start the pyramid off that max, and add 5 pounds to every set next week.

That is the playbook

I want to make the world better at front squats, one squat at a time.

It is all here and it is free. If it helps you, come tell me. I post new stuff every week.

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