Tip: The 50-Rep Front Squat Challenge

Aim to complete 50 reps in four minutes, breaking up the sets and rest periods as needed. Work up to using your bodyweight on the bar.

Can you do 50 front squats in four minutes? Try it. You can break it up into as many sets as you want and you can choose your rest intervals. The clock starts when you unrack the bar for the first set and ends when you rack the bar after completing your 50th rep.

Start with a weight you could squat for about 25-30 reps (i.e. very light) with the ultimate goal of completing all 50 reps with your bodyweight on the bar. Once you achieve that, to step it up even further and eliminate the need to fuss around with a lot of small plates, use the following weight guidelines:

  • Bodyweight 135 pounds and under: Use 135
  • Bodyweight 136-185 pounds: Use 185
  • Bodyweight 186-205 pounds: Use 205
  • Bodyweight over 205: Use 225

The key is to work on your pacing so you don't blow your load too early. I originally set this as a 5-minute challenge and gradually worked down to 4 minutes, so it may be wise for you to do that too.