How to improve front squats?

To improve your front squats, consider the following tips from the Mind Pump Podcast:

1. Address Ankle Mobility: Limited ankle mobility can cause the body to tilt forward and make the bar dip at the bottom of the squat. Elevating the heels with squat shoes or standing on plates can help temporarily improve posture during the squat, but it's also important to work on enhancing ankle mobility for long-term improvement 1.

2. Wrist and Shoulder Mobility: Difficulties in maintaining a stable grip during front squats can stem from limited mobility in the wrists and shoulders. Wrapping towels around the bar or using wrist wraps to provide a firmer grip can help, as well as consciously keeping your elbows lifted throughout the movement 1.

3. Quad Dominance: Elevating the heels can shift the focus of the front squat more towards the quadriceps, making it a more quad-dominant exercise. This approach is often used by bodybuilders to specifically target the quads 1.

4. Proper Elbow Positioning: Keeping your elbows up high is crucial. Dropping the elbows can cause discomfort and the bar rolling down the arms. It’s essential to focus on maintaining a high elbow position throughout the squat to ensure proper posture and balance 2.

For a comprehensive approach, consider working on these areas both within your squat sessions and through supplementary exercises aimed at improving mobility and strength in the related muscle groups and joints.