Primal Rotational Patterns confines itself to the use of the Front Squat in our training system. This choice is made to relieve stress on the cervical spine and upper thoracic region, which are compressed in both athletic and non-athletic populations.
The Front Squat style improves the mechanics of the entire arm from shoulder to fingertips, as well as the upper back and levator scapulae, which provide a critical fascial link between shoulder complex and cervical spine.
Front Squat Implements
Primal Rotational Patterns uses dumbbell as well as barbell versions of the Front Squat. We encourage changing the position of the feet as well as slight changes to patterning of the movement over time to reach all of the available fascia as early as possible. The basic Front Squat version is as follows:
Front Squat Performance
In bare feet – all exercises in Primal Rotational Patterns are mastered in bare feet – front rack the appropriate implement so that the wrists are pronated. Spread the feet about shoulder-width with the toes pointing straight ahead. As the timer hits its three-second mark, raise the elbows as much as possible, tuck the chin slightly, and push the energy of the body through the vertex of the head.
Perform the appropriate technique of the Front Squat as directed by the Primal Rotational Patterns WID #. Effort should be expended to ensure that the ankles, knees, and hips – not just the hips or back – are moving to create depth in the squat.
If you actively pull yourself toward the bottom position of the squat and pay attention to body positioning in trajectory, the torso should not move further forward than 15 degrees of the perpendicular. Additional depth without regard to trajectory of the movement is counterproductive.
Front Squat: Muscles Affected
Notable muscles include the peroneals, hamstrings, all adductor groups, hip rotators (piriformis, obturator internus, quadratus femoris, etc.), all gluteals, and quadriceps. Consult the app Essential Anatomy 5 for details of all the involved anatomy.