Front Squats build powerful postures, yet few people use them in their workouts.
They turn your abs into rocks and tone your upper back and knee muscles.
This thread will show you how to tune your body and build mobility to reap the benefits of this excellent exercise.
They turn your abs into rocks and tone your upper back and knee muscles.
This thread will show you how to tune your body and build mobility to reap the benefits of this excellent exercise.
All my other lifts improve when my Front Squat strength increases, and the opposite rarely happens.
I have used this exercise for over a decade on clients and myself, and the powers reaped are undeniable.
These steps ensure your foundations are up to par.
I have used this exercise for over a decade on clients and myself, and the powers reaped are undeniable.
These steps ensure your foundations are up to par.
Step 1/ Find the right variation for you.
This video presents 6 Front Squat variations from the easiest to the most complex:
This video presents 6 Front Squat variations from the easiest to the most complex:
Step 2/ Relieve all the pressure around every joint, from your wrists to your ankles.
The Barbell Front Squat requires above-average mobility, especially in the upper body.
I have met many people who cannot hold the barbell with their elbows forward because they are too stiff.
The Barbell Front Squat requires above-average mobility, especially in the upper body.
I have met many people who cannot hold the barbell with their elbows forward because they are too stiff.
Step 3/ Start with your heels elevated, and your elbows held lower.
This adaptation bypasses mobility restrictions and familiarizes you with the position.
This adaptation bypasses mobility restrictions and familiarizes you with the position.
Step 4/ Balance your left and right Glutes and Hamstrings.
These powerful muscles go numb when you sit on them all day long. Make sure they are awake and your left and right legs are balanced.
This client would not be ready for loaded Front Squats:
These powerful muscles go numb when you sit on them all day long. Make sure they are awake and your left and right legs are balanced.
This client would not be ready for loaded Front Squats:
You need to address whatever is preventing you from holding the bar with your elbows in front of you.
It could be a mobility (wrists, shoulders,lats/pecs) or strength (external shoulder rotators, lower traps, rhomboids) issue, often both.
It could be a mobility (wrists, shoulders,lats/pecs) or strength (external shoulder rotators, lower traps, rhomboids) issue, often both.
Step 5/ Strengthen your scapular muscles.
A lot of peopleβs shoulder-blade muscles cannot support the weight of the bar when held in front because they are too weak.
Youβll feel much more stable when you strengthen them with these exercises:
A lot of peopleβs shoulder-blade muscles cannot support the weight of the bar when held in front because they are too weak.
Youβll feel much more stable when you strengthen them with these exercises:
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