Using a front squat harness is a simple process that allows you to perform front squats without the traditional bar placement across your anterior deltoids. Here's how to do it:
- Throw the harness over your shoulders: Just like putting on a vest, drape the front squat harness over your shoulders.
- Position the harness: Adjust the harness so that it sits in a secure and comfortable spot across your upper back and shoulders. Ensure the weight-bearing portion is appropriately positioned for loading the barbell. This usually means centering it across your traps.
- Step up to a racked barbell: Position yourself in front of a squat rack with a barbell loaded to your desired weight.
- Load the barbell onto the pegs of the harness: Carefully maneuver the barbell so it rests securely on the designated pegs or supports of the front squat harness.
Essentially, the harness replaces the need to balance the barbell across your shoulders, making the front squat more accessible and potentially more comfortable for some individuals.
