I lost 70 lbs and built strength using traditional barbell exercises like conventional deadlifting, bench pressing, overhead pressing and back squats. I loved this training style and assumed my clients would too.

However, I quickly learned that barbell lifting is not a good fit for many people. I was blessed with good mobility and no past injuries, but many of my clients were not so lucky. Forcing clients to use the barbell led to frustration for everyone. I began to experiment with other ways to load all my primary movements.

Since my first year as a trainer, I’ve become much more conservative about programming barbell exercises. The barbell exercise I program least frequently is the back squat.

Back squatting is touted as the holy grail of lower body training, but it’s not a good fit for most people. You need lots of core strength and good upper back and shoulder mobility to hold a bar on your back; in my experience, few people possess all three of these. This means it’s incredibly easy to slip into bad habits and squat with poor form. Additionally, because you can naturally support more weight on your back, people frequently overdo the weight. This can lead to breakdown of form and injuries, especially in the knees, shoulders, and lower back.

If you can’t back squat, what should you do instead? Front-loaded squats are the solution. Holding a weight in front of you forces you to use your core, back, and other stabilizing muscles just to stay upright as you squat. Keeping your arms in front of you reduces the mobility demands on your upper body, making it easier to use proper form and maintain good posture. Front squats are self-limiting and prevent you from using more weight than you can truly manage. Training intensely with less weight means you’ll get stronger without the excessive wear and tear on your joints.

I’ve listed my four favorite front squat variations below.

Goblet Squat

Goblet squats are the first weighted squat I introduce with all my clients. They are easy to perform and versatile. Even the strongest trainees who have used a barbell for years can benefit from heavy or high rep goblet squatting.

All you need to perform a goblet squat is a single dumbbell or kettlebell. Keep the weight tight against your chest throughout the movement. If you’re holding a kettlebell, try to rip the handle apart in your hands. If you’re holding a dumbbell, try to squish the weight between your hands. These cues will help you maintain upper body and core tension, which will allow you to squat more weight with better form.

Because it doesn’t require much equipment, goblet squatting is a great option for people who frequently travel or train at a bare bones gym. Unfortunately, these gyms can limit stronger trainees if they only have dumbbells up to 50-75 lbs. If you find yourself in this situation and want to make your goblet squats more challenging, try using one of the following intensity techniques:

• Add more reps: If you’ve never performed 20 rep sets of squats, you’re in for a treat.
• 1.5 reps: Squat all the way down, come halfway up, go all the way down, and then come all the way up. That’s one rep.
• Eccentric focus squats: Go really slow on the way down and stand up explosively. Start with a three second descent, but feel free to challenge yourself with even longer times.
• Pause squats: Add a pause in the bottom of your squat. Start with three seconds and add time to increase the difficulty. Be sure to maintain tension and good posture during the pause.

Double front rack kettlebell squats

Double front rack kettlebell squats are another easily accessible front squat variation. I often use these as a progression for clients who have a good grasp of goblet squats but still aren’t ready for a barbell. They also work well later in the workout as a vehicle for extra volume and endurance work. You’ll need access to multiple pairs of kettlebells of increasing weights to progress this exercise, so it won’t be a good fit for readers who train at standard commercial gyms.

To perform this exercise, rack a kettlebell in each arm. Aim to keep your forearm and wrists vertical like a rocket ship about to launch. Holding weights in the front rack provides a great additional challenge for your core, upper back, and shoulders. Check out this video to learn more about the front rack position.

Zercher squats

Zercher squats require you to hold a barbell in your elbow pits. Zerchers may seem awkward at first, but many of my clients love them and claim they feel great on their joints. I’ve helped numerous clients successfully Zercher squat even when all other barbell squats were painful. If you want to return to barbell squatting after struggling in the past, or if your upper body mobility prevents you from front or back squatting, give Zerchers a try.

To perform Zercher squats, set up a barbell in a power rack just below your elbows. Most people like using a bar pad or towels wrapped around the bar, especially as the weight gets heavier. Place your feet directly under the bar and slide the bar into your elbow pits. Point your knuckles toward the ceiling, make a fist, and keep your arms pulled as tight to your chest as you can. Maintain this position as you unrack the bar, complete your set, and return the bar to the rack.

Barbell front squats

We’ve finally come to my personal favorite squat variation, the barbell front squat. Front squats aren’t for everyone: they still require a good amount of upper body mobility and core strength and can be unpleasant for those with sensitive skin or boney shoulders. If you can’t perform these without pain or discomfort, stick with one of the earlier squat variations.

There are three ways to hold the barbell during front squats. The traditional clean grip setup only works if you have great upper back, shoulder, and wrist mobility. If you’re too tight, try using a crossed-arm setup or lifting straps to help you secure the bar. Check out the video below to see each of these methods in action.

During 2018, I substituted front squatting for all my barbell back squatting. I love that I can challenge myself with heavy loads without straining my shoulders, lower back or knees, like I sometimes did when back squatting. In addition, because I’m holding the bar in front of my body, I have to be much more diligent about moving well and activating the right muscles. Since I made this switch I’ve noticed less shoulder and knee pain, more muscle definition in my legs, and a dramatic improvement in my squat form.

Unless you’re a competitive powerlifter, you don’t have to include barbell back squats in your workouts. If you love back squats and they feel great, keep doing what you’re doing. However, if you can’t seem to use good form or if back squatting leaves you feeling beat up, it’s time to try something new. Work your way through this progression or use a mix of all four front-loaded squat variations. You can build impressive levels of strength, muscle, and endurance in your lower body without ever putting a bar on your back.

Are squats still giving you trouble? Check out this blog post I wrote to troubleshoot common squat mistakes. 

And if you really want to take your squat (and deadlift) training to the next level, you need to download your FREE copy of my mini ebook Squat and Deadlift School below.

I share my favorite form tips, troubleshoot common problems, and provide progressions to help you work toward (or supplement) barbell training.

I’m confident both novice and experienced lifters can use the book and accompanying videos to take their training to the next level.