Front Squat

The bar rests across the front deltoids and collarbone, held in place either with the fingertips under the bar and the elbows driven high, or with the arms crossed over it. The lifter squats down by bending the hips and knees while keeping the torso as upright as the front rack demands, then stands back up. If the elbows drop, the bar rolls forward — so the rack position itself limits the lift as much as leg strength does.

The front squat loads the same pattern as a back squat but with the weight in front, which forces a more upright torso and shifts emphasis toward the quadriceps and the upper back. It is the squat variation used to train an upright position, and the load will be meaningfully lower than a back squat because the rack position, not the legs, is often what fails first.

Scored on its own as an orcatrain strength score, computed with the DOTS coefficient. The headline total uses the back squat entry rather than this one — that total is the competition three, so log your back squats under "Squat" if you want them counted there.

Every scored set is turned into an estimated one-rep max, and that estimate is scored with the DOTS coefficient against your bodyweight and sex — so a set is comparable with your own past work and with lifters of a different size. Sets above ten repetitions are recorded but not scored: the estimate is a curve fit that stops being honest past that point, so orcatrain returns nothing rather than a confident guess. Weights are stored in kilograms.