Tracy Smedley

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Tracy Smedley leads the discovery calls welcoming each new patient to Continuous Motion Physical Therapy. Every life changing journey starts with a conversation — uncovering what is keeping you from living your best life and getting to be part of the solution with you.

Known for creating seamless, positive experiences, Tracy ensures that clients feel supported, informed, and valued at every stage of their journey while collaborating across teams to improve workflows and outcomes.

Tracy has been in the health and fitness industry for over 20 years and brings a well-rounded professional background rooted in client service and wellness support. Her drive for wellness began after her own health experience that interrupted her life while raising her two children — she knows firsthand how important it is to stay strong and healthy through injury, pain, or an unexpected health challenge.

Tracy takes pride in being part of an exceptional team that empowers patients to get back to doing what they love. Her reliability, strong work ethic, and commitment to delivering exceptional service make her a trusted and impactful contributor to the team.

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Mastering the Front Squat: 3 Essential Tips for Improved Performance

Mastering the Front Squat: 3 Essential Tips for Improved Performance

Introduction:

Do you find yourself struggling with the front squat? If so, you’re not alone. Mastering the front squat can be challenging, but it’s an essential exercise for building lower body strength and mobility. In this blog post, we’ll explore three key tips to help you improve your front squat technique and performance. Whether you’re a beginner or an experienced lifter, incorporating these tips into your training routine can lead to significant improvements in your front squat.

Technique and Positioning:

The front squat is a compound exercise that targets multiple muscle groups, including the quads, glutes, and core. Proper technique is crucial for maximizing its effectiveness and minimizing the risk of injury. Let’s try to simplify the front squat by focusing on three essential tips for mastering this movement.

1. Front Squat Bar Position:

The position of the barbell during the front squat is critical for maintaining balance and stability throughout the movement. Placing the barbell too high on your shoulders can cause discomfort and make it difficult to maintain an upright torso position. Conversely, positioning the barbell too low can compromise your ability to maintain proper form. Finding the optimal bar position, where the barbell rests comfortably on your shoulders while allowing you to maintain an upright posture, is essential for a successful front squat.

2. Shoulder External Rotation: Strength and Mobility:

Proper shoulder external rotation is essential for maintaining a secure grip on the barbell during the front squat. Weakness or limited mobility in the shoulders can lead to difficulty in stabilizing the barbell, increasing the risk of injury. Incorporating exercises that target shoulder external rotation, such as band pull-aparts and face pulls, can help improve strength and mobility in this area, enhancing your front squat performance.

3. Spend More Time in the Position:

Spending more time in the front squat position can help improve your comfort and proficiency with the movement. Performing loaded front rack holds, where you hold the barbell in the front squat position for an extended period, can help reinforce proper technique and build strength in the necessary muscle groups. Additionally, incorporating pause squats, where you pause at the bottom of the squat position, can further challenge your stability and control, leading to improvements in your front squat performance over time.

Early Implementation:

Implementing these tips early in your front squat training can set the foundation for long-term success and injury prevention. By focusing on proper bar position, shoulder external rotation, and spending more time in the front squat position, you can build a solid foundation of strength and mobility, allowing you to progress safely and effectively in your training.If you require personalized guidance or have specific concerns about your front squat technique, consulting a qualified physical therapist like those at Continuous Motion Physical Therapy can be beneficial.

Gaining Strength and Flexibility:

Mastering the front squat requires a combination of strength, mobility, and technique. By incorporating these three essential tips into your training routine, you can develop the necessary strength and flexibility to perform the front squat with confidence and efficiency. As you become more proficient in the movement, you’ll experience improvements in lower body strength, mobility, and overall athletic performance.

Pain Management and Prevention of Future Episodes:

Proper front squat technique is essential for minimizing the risk of injury and discomfort. By focusing on proper bar position and shoulder external rotation, you can alleviate unnecessary strain on the shoulders and wrists, reducing the likelihood of pain or injury during the front squat. By prioritizing proper technique and incorporating these essential tips into your front squat training, you can prevent future episodes of poor form, discomfort, or injury, allowing you to continue progressing and reaching your fitness goals safely and effectively.

Conclusion and Call-To-Action:

In conclusion, mastering the front squat is essential for building lower body strength, mobility, and athleticism. By focusing on proper bar position, shoulder external rotation, and spending more time in the front squat position, you can improve your technique and performance in this challenging exercise. If you’re ready to take your front squat to the next level and experience the benefits of improved strength and mobility, start incorporating these tips into your training routine today.

Frequently Asked Questions:

1. Why is proper bar position important in the front squat?

   A- Proper bar position in the front squat is crucial for maintaining balance, stability, and proper form throughout the movement. Placing the barbell too high on the shoulders can cause discomfort and make it challenging to maintain an upright torso position. Conversely, positioning the barbell too low can compromise form and lead to decreased efficiency in the lift. Finding the optimal bar position, where the barbell rests comfortably on the shoulders while allowing for an upright posture, ensures maximum effectiveness and safety during the front squat.

2. How does shoulder external rotation impact front squat performance?

   A- Shoulder external rotation plays a significant role in front squat performance by facilitating a secure grip on the barbell and maintaining stability throughout the movement. Weakness or limited mobility in the shoulders can compromise your ability to stabilize the barbell, increasing the risk of injury and limiting your lifting capacity. By improving strength and mobility in the shoulders through targeted exercises, you can enhance your ability to maintain proper form and maximize your front squat performance.

3. What are some exercises to improve shoulder external rotation for the front squat?

   A- To improve shoulder external rotation for the front squat, incorporate exercises that target the rotator cuff muscles and promote mobility in the shoulder joints. Performing these exercises regularly can help improve shoulder external rotation, enhance shoulder stability, and contribute to better front squat performance over time. Examples of effective exercises include:

  • Band pull-aparts: Hold a resistance band in front of you with arms extended, and pull the band apart by externally rotating your shoulders.
  • Face pulls: Attach a resistance band to a stationary object at chest height, grasp the band handles with palms facing inward, and pull the band towards your face while externally rotating your shoulders.
  • Shoulder pass throughs: Hold a resistance band with a wide grip and slowly raise it overhead and behind your back, then return to the starting position, focusing on controlled movement and maintaining tension in the band.
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Author

Dr. Cameron Moore

PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

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Dr. Kelsey Houston
PT, DPT, CERT. CN

Dr. Kelsey Houston is a dedicated and skilled physical therapist with a passion for promoting health and wellness. Originally from Damascus, OR, she pursued her graduate education in Arizona, earning a Doctor of Physical Therapy degree from Franklin Pierce University. Throughout her academic career, she honed a strong foundation in evidence-based clinical practice, patient-centered care, and rehabilitation techniques.

Dr. Houston also brings a background in athletics, particularly competitive soccer, which has fueled her dedication to sports rehabilitation and orthopedics. She earned a degree in Clinical Health Sciences from Portland State University, further deepening her knowledge of the human body and its movement mechanics. Her clinical experience spans a wide variety of settings, including outpatient clinics, hospitals, and rehabilitation centers, where she has worked with patients of all ages and backgrounds.

With a particular focus on orthopedics and sports rehabilitation, Dr. Houston is committed to helping patients recover from injuries, manage chronic conditions, and return to active lifestyles. She takes a patient-centered approach, using her expertise to help individuals improve their quality of life.

Outside of her professional work, Dr. Houston values maintaining an active lifestyle and enjoys hiking, running, and spending time with friends and family.

Dr. Kelseys Credentials 

  • Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)
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Dr. Taylor Calixto, PT, DPT Cert. DN, PCES

Physical therapist headshot at Continuous Motion Physical Therapy in Goodyear AZ

Originally from Seattle, Dr. Taylor Calixto has always had a passion for sports, health, and movement. A lifelong soccer player, she was drawn to physical therapy after recovering from a shoulder injury. She earned her undergraduate degree from Boise State and completed her Doctorate of Physical Therapy at Western University of Health Sciences, where she developed a strong foundation in evidence-based, patient-centered care.
While in school, Taylor discovered a passion for pelvic health, inspired by two mentors who helped shape her path. She earned her dry needling certification in 2023 and completed advanced pelvic floor training in 2024. Dr. Taylor is committed to empowering patients through personalized, compassionate care—whether they’re returning to sport, navigating pregnancy and postpartum, or addressing pelvic health concerns.

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Ashley Hardman - Performance Coach

 

Ashley Hardman brings a wealth of experience and passion to her role as a Performance Coach. She graduated from Brigham Young University (BYU) with a Bachelor of Science in Exercise and Wellness and a minor in Psychology, while also competing as a Division I softball player for four years.

During her fifth year at BYU, Ashley interned with the Olympic Strength Coaches, where she oversaw training programs for all campus athletic teams and ran the Gymnastics strength program. She went on to intern at EXOS in Carlsbad, CA, where she assisted in training club swim athletes, military personnel, retired NFL players, and NFL prospects.

Ashley’s diverse background also includes working as a physical therapy aide, a chiropractor scribe, and a personal trainer at a private gym. After relocating to Arizona, she returned to her alma mater, Estrella Foothills High School, as the Strength and Conditioning Coach, where she taught Weight Training and Athletic Performance classes, and led after-school strength programs for all campus sports.

Now at CMPT, Ashley is committed to helping clients achieve their goals by pushing them to become the best version of themselves. She believes in making 1% progress every day—for herself and for those she trains. Her personal approach to coaching builds strong relationships with clients and athletes, creating a motivating and supportive environment for lasting success.

 

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Dr. Cameron Moore, PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

skilled thrapist

Dr. Cameron Moore, physical therapist and co-owner, has always been very active with sports and activities starting with competitive motocross racing up to a semi-professional level and being a scholarship athlete in track and field competing at the division 1 level in college at Eastern Washington University in the triple jump. Cameron became interested in the profession of physical therapy after having knee surgery in high school and seeing the inter-workings of the profession. He pursued his bachelors degree in Exercise Science before moving to Phoenix to earn his Doctor of Physical Therapy (DPT) from Franklin Pierce University.

He then began specialization courses for spinal manipulation (Spinal Manipulation Institute) and dry needling (Dry Needling Institute). This lead Cameron in to becoming a Fellow of the American Academy of Manual Physical Therapist (FAAOMPT) through the American Academy of Manipulative Therapy (AAMT) and earned a Diploma of Osteopractic®, a distinction and training that only a small percentage of physical therapist have completed.

Dr. Moore continues to be very involved with motocross riding, Crossfit®, Olympic weight lifting, running and an overall active lifestyle with his Wife (Michelle) and their Vizsla (Parker).

Dr. Cameron Moore’s Credentials

  • Doctor of Physical Therapy (DPT)
  • Certified in Dry Needling (Cert DN)
  • Certified in Spinal Manipulation (Cert SMT)
  • Certified Strength and Conditioning Specialist (CSCS)
  • Diploma in Osteopractic® (Dip Osteopractic)
  • Fellow Of The American Academy Of Manual Physical Therapist (FAAOMPT)
  • American Academy of Manipulative Therapy Fellow (AAMT)
  • Crossfit® Level 1 Certified (CF-L1)
  • Crossfit® Mobility Certified
  • USA Track and Field Level 1 Coach
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Dr. Michelle Moore, PT, DPT FAAOMPT, Dip. Osteopractic

weightlifting in physical therapy

Dr. Michelle Moore, physical therapist and co-owner, grew up as a competitive gymnast and developed a passion for healthy living from a young age. Her collegiate studies in Health Education at the University of Wisconsin-La Crosse and athletic background influenced her to combine her passions and pursue a career in physical therapy. She earned a Doctorate in Physical Therapy from Franklin Pierce University in 2013.

Dr. Moore continued her educational pathway through the American Academy of Manipulative Therapy where she earned her Diploma Osteopractic® (Dip. Osteopractic) and became Certified in Dry Needling (Cert. DN), and Spinal Manipulative Therapy (Cert. SMT). From 2016-2017 Dr. Moore completed the rigorous coursework to become a Fellow of the American Academy of Orthopedic Manual Physical Therapy (FAAOMPT), a distinction held by only a fraction of the profession.

Dr. Moore’s special interests include treating active individuals and returning them to the activities that they love. In her spare time she enjoys Crossfit®, Olympic Weightlifting, mountain biking, hiking, and traveling with her husband, Cameron, and dog, Parker.

Dr. Michelle Moore’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT)
  • Diploma in Osteopractic® (Dip. Osteopractic)
  • Certified Dry Needling (Cert. DN)
  • Certified Spinal Manipulative Therapy (Cert. SMT)
  • Crossfit® Mobility Certified
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Dr. Tyler Smith, PT, DPT

Physical Therapist

Dr. Tyler Smith is a Doctor of Physical Therapy with nearly a decade of clinical experience helping patients recover from injury, eliminate pain, and get back to doing what they love. He earned his Bachelor of Science in Exercise Science from the University of Akron before going on to earn his Doctorate of Physical Therapy from the University of South Florida. His background in exercise science laid a strong foundation for his hands-on, movement-focused approach to rehabilitation.

Dr. Smith is currently completing the American Academy of Manipulative Therapy (AAMT) Orthopedic Manual Physical Therapy Fellowship — one of the most prestigious post-graduate programs in the profession, held by only a small percentage of physical therapists. This advanced fellowship training reflects his commitment to delivering the highest standard of manual therapy care to every patient.

A standout specialty of Dr. Smith's is his work with golfers. He holds a Titleist Performance Institute (TPI) Medical Level 2 certification, the gold-standard credential in golf fitness and rehabilitation. Dr. Smith has spent years assessing and treating golfers of all ages and skill levels, understanding the unique demands the golf swing places on the body to design individualized programs that reduce injury risk, improve performance, and keep golfers on the course. He is also certified in Dry Needling and specializes in cervical, thoracic, and lumbar spine manipulation, as well as the evaluation and treatment of overhead athletes.

Outside the clinic, Dr. Smith enjoys being active and spending time on the golf course.

Credentials

Dr. Elana Trejo, PT, DPT

Physical Therapist

Dr. Elana Trejo has been a competitive athlete for most of her life and brings firsthand understanding of what it means to train hard, push through physical demands, and want to get back to full performance — not just feel better. That drive has taken her all the way to the competitive karate world stage, where she will be competing in the Karate World Championships this year.

Dr. Trejo earned her Doctorate in Physical Therapy from Franklin Pierce University and has spent three years treating a wide range of musculoskeletal and orthopedic conditions, including post-operative recovery, chronic pain, and acute injuries. She is trained in manual therapy, therapeutic exercise, and a variety of evidence-based modalities.

Dr. Trejo has specialized training in pelvic health through Herman and Wallace and ICE Pelvic Health, two of the most well-regarded pelvic floor programs in the country. She works with patients navigating leaking, pelvic pain, prolapse, core dysfunction, pregnancy-related discomfort, and postpartum recovery — always with a lens toward keeping them active and performing at their best.

Her dual background in orthopedics and pelvic health means she can dig deeper into what is actually driving your symptoms and build a plan that gets you back to doing what you do.

Credentials