Performance Training Exercise: Front Loaded Squat
By Ryan Provencher
The “Front Loaded Squat” exercise utilizes the Squat Movement Pattern to develop strength for firefighting tasks that require lifting from the ground.
Great loading options include the Sandbag (featured here), Kettlebell, and Dumbbell.
Starting Position
Position the feet in a shoulder-width stance with knees bent slightly.
Hold the sandbag across your shoulders in a front-loaded position with your arms flexed.
Maintain your spine in a neutral position with your chest up and eyes forward.
Downward Movement
Hinge at the hips as you sit back with your spine in a neutral position and knees aligned over your feet.
Continue flexing the hips and knees until the tops of the thighs are parallel to the floor.
Exhale into the bottom position.
Upward Movement
Drive knees out slightly to maintain engagement in the hips.
Control the weight as you extend your hips and knees.
Maintain a neutral position of the spine with your torso upright.
Inhale into the starting position.
6-Point Self-Check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick "Self-Check" as you perform this exercise as directed above:
Head: Maintain a neutral position with eyes forward, avoid moving head up or down.
Torso: Keep the torso rigid and upright, avoid leaning too far forward placing stress on the lower back.
Hips: Drive knees out slightly to maintain engagement in the hips.
Legs: Knees are aligned over feet, thighs parallel to the floor in the bottom position.
Shoulders: Shoulders are packed back and down with the sandbag secured across the chest and arms.
Arms: Arms are flexed with a slight upward push to stabilize the sandbag throughout the movement.
Other Resources:
Link to Dynamic Warm-Up Exercise: Swing Squat
Link to Flexibility Cool-Down Exercise: Modified Pigeon-90/90 Hip Stretch
Download “Performance Training Guide 24-1”
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Ryan Provencher is an Operations Battalion Chief with over 30 of Fire Service experience. He holds a Bachelor of Science in Kinesiology and Exercise Science with a Minor in Nutrition from Washington State University. He has extensive experience as a Fire Department Peer Fitness Trainer and Health/Fitness Coordinator, he is the founder of Firefighter Peak Performance and serves as Executive Fitness Advisor for CRACKYL Magazine.