If you’ve followed me for some time, you know I’m a big proponent of squatting — and really, any scalable lower-body strength exercise — for tennis players.
That includes both bilateral lifts (like the back and front squats) and unilateral or quasi-unilateral variations such as the split-squat, lunge, and skater squat.
I’m also a big believer in full range of motion (ROM) lifting. It recruits more muscle, has a higher potential to stimulate neuromuscular adaptations, helps us train the muscles and patterns through their full range — and are just more challenging in general.
But oftentimes, I encounter players or clients who have a hard time achieving full ROM in a back squat (or any lift where the bar sits on the back of their shoulders). Reasons might include limited ankle or hip mobility, poor torso control or strength, or simply a lack of exposure to the movement.
That’s where anterior-loaded variations come in. My go-tos include the dumbbell goblet squat (especially for younger athletes and beginners) and front squats or other front rack movements. Placing the load in front shifts the center of mass forward and encourages a more upright torso. This usually allows for greater ROM — and because of that, greater tension on the quadriceps.
While the front rack position is a staple of mine — not just for the lower-body benefits, but also for the shoulder and wrist mobility it demands — that same upper-extremity requirement is exactly why some players won’t get the most out of it.
For example, if you’ve got tight shoulders, sensitive elbows, or restricted wrist range — all common in tennis players — getting into a proper front rack position can be a real challenge.
Before I move on to the alternative, I’ll say this: you should still aim to improve your shoulder, elbow, and wrist ROM using the front rack position. Not only will it help you load movements like front squats, front-loaded lunges, or power cleans (another great lift for tennis players), gradually exposing yourself to the position will also improve your active mobility through those joints. So don’t eliminate front rack work entirely; just progress it slowly and intentionally.
Back to our scenario: you need a strong lower-body training stimulus, but you can’t get deep in a back squat — and the front rack position kills your wrists (or shoulder).
So what’s the alternative?