Front-loaded squat variations are a staple in hockey training because they demand posture, trunk control, and lower-body strength that transfer directly to skating. The dumbbell rack position front squat is a simple and effective option for athletes who are progressing beyond goblet squats or who do not have access to a barbell for traditional front squats.

This variation challenges the athlete to maintain upper-body tension while producing force through the legs, reinforcing the positions required for strong, stable skating.

Why the Dumbbell Rack Position Works

Holding the dumbbells in a rack position immediately increases demand on the upper body and trunk. The shoulders, lats, and core must stay engaged to prevent the load from dropping, while the lower body moves through a full squat pattern.

Key benefits include:

• Increased core engagement throughout the movement

• Improved upper-body tension and posture

• Greater quad involvement compared to goblet variations

• Better carryover to skating positions that require stability under load

This combination makes the exercise particularly useful for hockey players who need to stay organized through the torso while producing force through the legs.

Transfer to Skating Performance

On the ice, athletes must remain stable through the core while generating power with the lower body. Breakdowns in posture often lead to energy leaks, reduced force production, and inefficient movement.

The dumbbell rack position front squat reinforces the ability to stay tall, brace the trunk, and control the load as the hips and knees flex and extend. Over time, this helps athletes skate with more stability and stronger, more resilient quads.

How to Coach the Exercise

Setup

• Dumbbells are held high in a rack position

• Dumbbells lightly touch the shoulders without resting fully

• Feet set in a comfortable squat stance

Execution

• Maintain a tall posture with active core engagement

• Squat down into a controlled, strong position

• Keep the dumbbells high throughout the movement

• Drive up by squeezing the glutes and quads

The athlete should focus on controlling the dumbbells rather than letting them drift or drop as fatigue sets in.

Common Errors to Watch For

• Letting the dumbbells rest heavily on the shoulders

• Losing upper-body tension during the descent

• Collapsing through the chest at the bottom

• Rushing the movement instead of staying controlled

Addressing these faults ensures the exercise builds strength that transfers effectively to skating.

Where This Fits in a Program

This variation works well as a progression from goblet squats and as a substitute for barbell front squats when equipment is limited, or the hockey player is too young. It can be used in both off-season and in-season phases, depending on volume and loading.

Because it places higher demands on posture and control, it pairs well with unilateral lower-body work or as part of a main strength block.

Final Thoughts

The dumbbell rack position front squat is a practical, versatile exercise that builds quad strength and core stability in positions hockey players need on the ice. By challenging the upper body and trunk while squatting, it teaches athletes to stay organized under load and produce force more efficiently.

When coached well, it becomes a valuable tool for developing stronger, more stable, and more resilient skaters.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. He has trained athletes from youth hockey through the NHL and regularly presents on skating mechanics, injury prevention, and long-term athletic development.
📲 Follow on Instagram: @martell.elite.fitness