Effect of the front squat as a pre-activation exercise on clean performance in well-trained weightlifters

Abstract

Problem statement: The front squat is a multi-joint exercise frequently used by weightlifters to improve weightlifting performance. A common training strategy is to perform the front squat at the beginning of a session as an effective whole-body warm-up and potential pre-activation exercise to increase athletes' readiness. However, it is unclear whether clean performance can be enhanced following front squats performed with light or heavy loads. Purpose: This study aimed to investigate the effects of the front squat, performed with either light or heavy loads as a pre-activation exercise, on one-repetition maximum (1RM) clean performance in welltrained weightlifters. Approach: Twelve well-trained weightlifters participated in the study, including nine males (age: 28.9 ± 2.5 years; body mass: 87.7 ± 7.2 kg; height: 179.3 ± 4.1 cm) and three females (age: 25.0 ± 3.6 years; body mass: 65.0 ± 8.5 kg; height: 158.0 ± 6.1 cm). A randomized, counterbalanced crossover design was used in which athletes completed three different pre-activation conditions: (i) a control condition with no front squat performed, (ii) a light squat condition consisting of 3 sets of 3 repetitions at 75% of 1RM, and (iii) a heavy squat condition consisting of 2 sets of 1 repetition at 95% of 1RM. Eight minutes after each pre-activation condition, athletes performed a 1RM clean assessment. In addition, barbell kinematics at 85%, 95%, and 100% of 1RM were measured using the Weightlifting Analysis Bar Path Tracker application. Peak and mean velocities during both the first and second pulls were recorded. The rate of perceived exertion was also assessed. Results: Clean performance remained unchanged across the three pre-activation conditions (p = 0.142). However, the light squat condition resulted in a significantly greater percentage increase in clean performance compared to the heavy squat condition (0.61% ± 3.3% vs. −3.0% ± 5.6%; p = 0.032). The rate of perceived exertion was significantly lower following the light squat compared to the heavy squat condition (p = 0.001). No significant differences were observed in peak velocity during the first pull at 85% and 95% of 1RM; however, a statistical trend was noted at 100% of 1RM (p = 0.056) during the first pull. Conclusions: The light squat condition tended to enhance peak velocity during the maximal clean, which may influence pull technique and overall pull velocity. Percentage change analysis indicated that the light squat may elicit a greater pre-activation effect on clean performance compared to the heavy squat. Therefore, when the front squat is used as a pre-activation exercise, light loads performed with high movement velocity are recommended.