Why Front Squats and Romanian Deadlifts Reign Supreme for MMA Fighters and Combat Athletes

The Case for Smarter Strength Training in Combat Sports

When it comes to building a powerhouse physique for MMA, boxing, Muay Thai, BJJ, or wrestling, not all lifts are created equal. Many gym-goers and even some coaches default to back squats and conventional deadlifts as the gold standard for lower body strength. But for combat athletes—who need explosive power, injury resilience, and posture that translates directly to fighting—there's a better duo: front squats and Romanian deadlifts (RDLs). These movements prioritize the muscles and mechanics that shine in the heat of battle, from clinches and takedowns to striking defense.

In this guide, we'll break down the science, benefits, and programming behind these lifts. Whether you're a beginner hitter looking to build a base or an advanced competitor fine-tuning your S&C, you'll see why ditching the barbell from your back (literally) can elevate your game.

Front Squats: The Ultimate Fighting Posture Builder

Front squats place the barbell across the front of your shoulders in a rack position, forcing an upright torso throughout the movement. This isn't just a quad-dominant squat variation; it's a full-body posture corrector that's perfect for combat sports.

Key Benefits for Fighters:

• Superior Upper Back and Core Activation: Holding the bar in front demands constant tension in your thoracic extensors, traps, and abs. This builds the rigid posture needed to absorb punches, maintain frame in the clinch, or sprawl against takedowns—think Jon Jones controlling range or Khabib wrestling opponents upright.
• Reduced Spinal Stress: Unlike back squats, where the load compresses your spine directly, front squats distribute force more evenly. This makes them safer for athletes with past back tweaks, common in grappling-heavy sports like BJJ or wrestling.
• Improved Mobility and Stability: The rack position enhances ankle, hip, and thoracic mobility. Fighters often struggle with forward head posture from constant guard play or striking; front squats counteract this, promoting a neutral spine that boosts striking power and guard retention.
• Direct Carryover to Sport Mechanics: The upright torso mirrors the athletic stance in MMA footwork, kickboxing setups, or Muay Thai teeps. It also strengthens the quads for explosive knee strikes and defensive knee shields.

Advanced tip: Use paused front squats (2-3 second hold at the bottom) to build explosive concentric power, mimicking the drive out of a double-leg takedown.

Romanian Deadlifts: Posterior Chain Power Without the Risk

RDLs are a hip-hinge movement where you lower the bar to mid-shin level with a slight knee bend, emphasizing the hamstrings, glutes, and lower back. They're not your grandpa's stiff-leg deadlift—they're controlled, powerful, and fighter-focused.

Why RDLs Outshine Conventional Deadlifts for Combat Athletes:

• Hamstring and Glute Dominance: Combat sports demand posterior chain explosiveness for kicks (Muay Thai roundhouses), sprawls, and bridging in BJJ. RDLs hammer these muscles without the heavy quad involvement of conventional pulls, which can lead to imbalances.
• Lower Lumbar Load: Conventional deadlifts often crank the low back under max loads. RDLs keep the torso more upright, reducing shear forces—ideal for athletes logging high fight camp volumes without burnout or injury.
• Grip and Upper Back Bonus: The mixed grip or straps build forearm endurance for gi grips in BJJ or clinch work in kickboxing. Plus, your lats and rhomboids get isometric work, aiding punch retraction and armbar defense.
• Versatility Across Disciplines: Wrestlers love them for hip drive in shots; boxers for snap-back power in hooks; MMA fighters for overall hip explosiveness.

Pro variation: Deficit RDLs (standing on 1-2" plates) increase range of motion for better hamstring length under tension, prepping you for deep guard recovery.

Why Skip Back Squats and Conventional Deadlifts?

Don't get us wrong—these classics have their place in powerlifting or general athletics. But for combat sports:

• Back Squats: Encourage forward lean, overloading the low back and compressing the spine. This can exacerbate fight-wear injuries and doesn't translate as well to upright fighting postures. Save them for off-season hypertrophy if needed.


• Conventional Deadlifts: Great for total-body power, but the massive loads risk low-back fatigue, grip failure under fatigue (hello, late-round chokes), and quad dominance that neglects hamstrings—critical for kick defense and scrambles.

Programming These Lifts into Your Fight Prep

Integrate front squats and RDLs 1-2x per week, rotating with plyos, sled work, or sport drills for balance.

Sample Weekly Split for MMA Fighters:

• Day 1 (Lower Power): Front Squats 4x4-6 @75-85% 1RM, RDLs 3x8-10


• Day 3 (Lower Hypertrophy): Front Squats 3x10-12, Single-Leg RDLs 3x12/side


• Day 5 (Accessory/Conditioning): Paused Front Squats 3x6, RDLs 4x10 + kettlebell swings

Common Mistakes to Avoid:

• Dropping elbows in front squats—brace and squeeze!


• Rounding back on RDLs—keep it neutral, hinge from hips.


• Ego-lifting: Use 20-30% less weight than back squat equivalents; form first.

Real-World Results in the Cage

Fighters like Israel Adesanya (striking posture) and Georges St-Pierre (takedown defense) embody the benefits of strong fronts and hammies. Incorporate these, track your PRs, and watch your sprawl speed, knee power, and fatigue resistance soar.

Ready to level up? Stock up on quality lifting gear like belts, straps, and wrist wraps from Apollo MMA to support your sessions safely. Your posterior chain—and your opponents—will thank you.

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