![]() ![]() Many lifters will use the "California" style or cross-armed grip on the bar to allow it to rest on the shoulders when performing a front squat. For this reason, try to keep sets of front squats towards the lower end of the repetition continuum. Something to keep in mind though – studies have shown that after the sixth rep of a typical set of front squats or front loaded work, the rhomboids begin fatiguing and can no longer hold a constant isometric. (See this article for examples of all three) Do you notice your mid-back rolling like the Andes? Have someone watch you if you have any doubts.Įither way, there are a few simple fixes. Take a barbell and perform a set of five front squats. Proper thoracic extension is very important for front squats, as the Turtleback syndrome affects many when they have to bear a front load. ![]() Face pulls or Seated dumbbell external rotationīe sure to use a light weight. Luckily, there are a couple of things you can do to remedy that problem. If these small muscles aren't playing their part in externally rotating the upper arm, your elbows will drop faster than Tiger Woods' "Just Do It" promo. In this case, the first thing to do would be to activate your rotator cuff. If you've noticed that every time you front squat your elbows start pointing towards the floor after only two reps, causing you to rack the weight prematurely, there's a reason for that. The goal should be to keep the elbows pointing as far upwards as possible to promote parallel lines between the upper arm and the floor at all times. These are a few of what I consider to be staple movements to improve the function of the abdominals and wake them up for the real stuff. Ab wheel rollouts OR Blast Strap fallouts You'd do well to incorporate some exercises for anti – extension (to prevent overarch) and oblique work so they function well as stabilizers. Your Abs Aren't Strong Enoughįront squats require considerable core involvement. Other than the obvious (you aren't doing them enough), there are a few things that limit lifters from achieving a decent front squat. With all of these kick-ass benefits, it seems like a no-brainer that front squats should make a regular appearance in a typical program. Since the thighs drop far below parallel to the floor, it's safe to say that hip flexion is greatly increased too, forcing the glutes to assist the concentric half of the lift. The torso also gets to stay more upright, which requires the obliques to provide stability.įinally, due to the tremendous knee extension involved, the front squat is rightly seen as a major quad developer. So, just like a goblet squat, you get a hell of a lot lower then you do in a back squat. This pelvic tilt also allows the lower abs to contribute to the lift more, and takes the hip flexors away from "blocking" the movement. This gives them the freedom to allow a greater ROM at the bottom of the lift. When a barbell is loaded on the front of the body, the pelvis gets to tilt backwards somewhat, which makes the hamstrings less taut. Why Should I Be Doing Front Squats?įront squats will do three things if you do them correctly: Since moving heavy weight for the cell phone camera is priority number one for your typical egocentric meathead, most stay in their comfort zone and bang out leg presses, leg extensions, and sordid half-rep back squat perversions, complete with more mid-set grunting and groaning than a porn casting.Īfter all, they reason, what can you get from front squats that you can't get from back squats? Good question. So why does the front squat so often get thrown under the bus? For one thing, front squats are hard work, something that many commercial gym heroes tend to avoid like egg yolks and body hair. It's the most popular squat variation in the world – and I'll be the first to give it the credit it deserves – but there are times when it might be advantageous to give your traps a break and incorporate front squats. When most lifters boast online about their Herculean squat numbers, I'd guess that 80 percent or more are referring to back squats.
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