Front Squat mobility requirements
The front squat is a commonly utilized squat variation with great benefits for leg and upper back strength. The front squat also has more carryover to the Olympic lifts than the back squat.
For ankle mobility specific to the back squat, we need to look at two pieces. First, ankle dorsiflexion, or our ability to drive the knee forward as we squat. Second, we want to assess lateral ankle mobility so that we can drive the knees out during the squat.
Hip Internal and external rotation
For those needing more hip mobility to squat, opening up rotation often gets us more depth. We will analyze hip internal and external rotation to identify the direction your hip mobility work should emphasize.
Front rack mobility
The front rack position gives many athletes trouble. To assess your front rack, perform the thoracic mobility assessment above as well as testing your wrist extension, elbow flexion, and shoulder external rotation.