I used to absolutely hate barbell squatting. I avoided it for years.

That started to change a few years ago when I discovered ATG and started to learn how to squat comfortably in a full range of motion.

But even now that the squat is probably my favorite exercise, I'm admittedly still not very good at it.

The weight I can get under relative to my bodyweight is wholly unimpressive for someone who has been doing it for several years like I have. (My max back squat is 225 LBS at a bodyweight of about 160 LBS).

I've been on a mission over the last year or so to improve my barbell squatting strength. I've made some progress but not as much as I want.

So instead of continuing to go through the motions and remaining about the same, I've been on the lookout for different challenges to keep squatting interesting and to drive more intent in my workouts.

The Front Squat Challenge below is one I recently got from my friend and mentor, (Kneesovertoesguy).

The first time I tried it, I barely was able to finish all the sets and reps at the prescribed tempo. And I was extremely sore (in a good way!) for the next few days in my quads, glutes and mid-back.

To perform the sequence below, you first need to calculate your approximate 1 rep max front squat number at a strict 60X0 tempo.

Tempo refers to the speed at which you complete one rep. The 6 stands for 6 seconds on the way down. 0 is no rest at the bottom. X means explode back up, and the last 0 means no rest at the top.

And in the third set for example, the 30X1 tempo means 3 seconds down, 0 seconds of rest at the bottom, explode back up and take a 1-second rest at the top.

60X0 FS challenge

90% x 2+2 front and back @ 50X0

85% x 3+3 front and back @ 40X0

80% x 4+4 front and back @ 30X1

75% x 5+5 front and back @ 20X2

I used 195 LBS as my 60X0 max. So for the first set at 90% of that, I did 2 reps of 175 at the 50X0 tempo, racked the bar, rested about 5 seconds and then did 2 reps with the bar on my back at that same tempo.

For the second set, I did 165 lbs (85% of 195), the third set was 155 (80% of 195), and so on. I rested about 2-3 minutes between sets.

If you're interested in a fun, yet very tough challenge, give this one a try with strict tempo and let me know how it goes!

If barbell front squats are uncomfortable for you, an alternative is to use a dumbbell or kettlebell in the goblet-loaded position (pictured below).

Check out the ATG Online Coaching App service here https://bit.ly/3NziJB7​

You can find my programs in the "Athletic Longevity" section. Make sure to hit the "Track Progress" button to log your results.