The front squat is a fundamental exercise that everyone should include in their program — but not everyone can perform it successfully. Here’s why.

First, the front squat demands exceptional flexibility in the ankles, knees, hips, shoulders, elbows, and wrists — much more than the back squat. There’s no hiding flaws in form: if you do it wrong, you’ll lose the bar. It’s an “honest” squat that forces proper knee bending, unlike the “good morning” back squat variations many lifters fall into.

Second, the front squat can be uncomfortable. A common coaching cue is, “if the bar is choking you, you’re doing it right!” This movement places more stress on the knees than a back squat, but less on the lower back. Over time, knees adapt and grow stronger, but wrists and shoulders often remain a sticking point. Using straps can help if wrist mobility is limited or your biceps get in the way. The Sting Ray is another option, but it tends to slide and can feel awkward — even unsafe — under heavier loads.

Personally, my biggest issue hasn’t been knees, wrists, or shoulders, but my collarbone. The protrusion near my sternum always takes the brunt of the bar, leaving it swollen after each session. After decades of dealing with it, I may have finally found some relief.

Enter the MD Buddy Front Squat Shoulder Harness.

I recently tested it out, and the difference was immediate. No choking sensation, no wrist or shoulder pain, no collarbone pressure — just pure leg work. While I didn’t go crazy with the weight, it was still a solid challenge.

So far, so good. The MD Buddy Front Squat Shoulder Harness might just be the long-term solution I’ve been waiting for. If front squats have ever been a struggle for you, this harness could make all the difference.