A guide by CJ Fazio

The 405 Front Squat Guide.

The training principles, progression and technique behind a 405 pound front squat. Mobility, technique, the mistakes and what causes them, progression, discipline and the FAQ, in the order you need them.

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The 405 Front Squat Guide PDF cover
What is in it

Six sections. Read them in order.

If your mobility is bad your form will be bad, and if your form is bad you cannot load the bar safely enough to progress. The guide fixes that in order.

1MobilityThe four groups, three times a week, and my pre squat warm up. 2TechniqueThe form diagram, the ten step breakdown, and the grip. 3Mistakes and fixesEight mistakes, what causes each, how to fix it. 4ProgressionThe rep pyramid, both schemes, deloads, plateaus. 5DisciplineThe part nobody wants to hear. 6FAQFrequency, grip, wrist pain, failing points, footwear.
The guide explains the lift. These run it.

Your squat day, planned. Or your whole week.

THE 405 PROTOCOL8 to 12 Week Front Squat Progression PROJECT 40512-Week Training Program