Etukyykky

Etukyykky is the Finnish term for the front squat, a fundamental compound exercise used in Olympic weightlifting and general strength training. In the front squat, the barbell rests on the front of the shoulders in the front rack position, requiring upper-back strength and core stability to keep the torso upright during the movement.

Technique: Stand with feet about shoulder-width apart. Grasp the bar with a grip that keeps the elbows high and the bar balanced on the shoulders; the bar should rest on the anterior deltoids and clavicles. Brace the core, lift the chest, and keep the spine neutral. Descend by bending the hips and knees while keeping the bar over the midfoot and the torso as upright as possible. Descend to at least parallel, or deeper if mobility allows, then drive through the heels to return to standing, maintaining an upright torso and engaged core.

Muscles worked: The quadriceps are the primary movers, with the glutes and hamstrings assisting. The core and upper back muscles stabilize the spine and bar position throughout the lift.

Variations and equipment: Common grip methods include a clean grip with elbows high or a cross-arm grip. Lifters often use weightlifting shoes with a raised heel and a rack for safety. Variations include the front rack front squat or lighter variations like the goblet squat for teaching position. A squat rack or power rack is typically used to load the bar safely.

Training considerations: Start with light loads to refine form, progressively increase weight, and monitor depth. Common errors include elbows dropping, losing upright posture, knees caving inward, and the bar drifting forward. Proper warm-up, braced core, and technique-focused progression help reduce injury risk.