OtherWeightliftingBenchmark12:00
1 Rep Max Front Squat
Weightlifting
Solo
Workout Details
Other
12:00
For Load:
1Front Squat
Max load
Time Cap: 12 minutes
Coaching Tips
Strategy
- 1Warm-up thoroughly to increase mobility for better squat depth.
- 2Pace your attempts; plan for gradual increases in weight rather than jumping too high too quickly.
- 3Focus on maintaining an upright torso throughout the squat to keep tension in the quads.
- 4Micro-rest between attempts to allow for recovery, especially as the weights get heavier.
- 5Stay consistent with foot placement and grip for each attempt to build confidence.
Safety Considerations
Technical Focus
Ensure proper depth and form to avoid strain on the lower back.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Moderate intensity to increase heart rate.)
Mobility Pre-work:
- 10 each side Hip Flexor Stretch(Focus on stretching before squats.)
- 10 each side Ankle Dorsiflexion Stretch(Help improve squat depth.)
- 10 each leg Leg Swings(Dynamic movement to activate hips.)
Activation Sets:
2 rounds- 5 Empty Bar Front Squats(Focus on form and depth.)
- 3 Paused Front Squats(Pause at the bottom for 2 seconds to build strength.)
Scaling Options
Intermediate
Reduce weight by ~20% from RX weights.
- 1
front squat
Reduce weight
Weight: 140/100 lbs (63.5/45.4 kg)
Scaled
Reduce weight by ~40% from RX weights.
- 1
front squat
Reduce weight
Weight: 100/70 lbs (45.4/31.8 kg)