Front Squat
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timtimtimmah19
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Front Squat
Can somebody send a link of how to do a front squat correctly. I don't know why, but I can't figure out how to hold the bar if there's any type of decent amount of weight on it...
http://images.google.com.au/imgres?imgu ... %26hl%3Den
if you can't do this then you probaby lack wrist flexibility but if tyou keep doing them they'll stretch out
if you really need to try this grip;
http://images.google.com.au/imgres?imgu ... %26hl%3Den
if you can't do this then you probaby lack wrist flexibility but if tyou keep doing them they'll stretch out
if you really need to try this grip;
http://images.google.com.au/imgres?imgu ... %26hl%3Den
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Blades 2515
- STARTING OUT
- Posts: 19
- Joined: Sat Jan 26, 2008 1:35 pm
The Full Front Squat is one of favorite lifts. It is extremely demanding when performed correctly, but the results are well worth the effort. Like the Full Back Squat, your entire body will be stressed from head to toe, and it will lead to tremendous gains in strength, power, and endurance. You will notice that the weight that you use for the Full Front Squat will be (or should be) significantly less than the weight that you use for Full Back Squats.
Muscles worked during the Full Front Squat:
• Legs (Quadriceps, Hamstrings, Gluteus Maximus, Calves)
• Hips
• Shoulders (Weight stabilized by Front Shoulders)
• Core (Weight stabilized by all of your Abdominal Muscles and Lower Back)
It sounds a lot like the Full Back Squat so far. What is the difference between the Full Front Squat and the Full Back Squat?
Full Front Squat: The bar is held on your front shoulders. Your abdominal muscles are more active as a stabilizer, and your quadriceps (front leg) are targeted because the weight is held in the front of your body.
Full Back Squat: The bar is held on your rear shoulders. Your lower back is more active as a stabilizer, and your hamstrings (back leg) and hips are targeted more because the weight is held in the back of your body.
The Full Front Squat, if done properly, does not damage your knees, lower back, and/or any part of your body.
It is extremely important that you learn to perform the exercise with flawless form.
Step 1: Setting Up
The set-up is crucial for performing the exercise properly. You need to hold this position throughout your entire set.
Barbell Position: Center the barbell in the Power Rack so that it is about upper-chest height. Walk up to the bar, and face forward with the barbell against your upper-chest and front shoulders. Puff your chest up and out.
Hand Position: The barbell will be supported by your front shoulders and not your hands. Nevertheless, you will need to keep your fingers under the bar to prevent it from rolling off your shoulders. To begin, keep the barbell firmly resting on your front shoulders, close to your throat. (This will feel uncomfortable at first, but your body will get used to it with practice). Place your hands on the bar about 22 inches (shoulder-width) apart and equally distant from your body. Rotate your hands so your palms are facing the ceiling and the bar is resting on your fingers. Push your elbows up and inward so they are pointing straight ahead, then relax your hands. Your arms should be parallel to the ground. Push your elbows up and inward throughout the entire set to maintain proper form; remember to support the weight with your shoulders. (Again, this will feel uncomfortable for your wrists at first, but you will improve your flexibility by practicing).
Feet Position: Your feet should be positioned directly under your body, and a little wider than shoulder-width apart. Do not point your toes straight ahead, but rather point your toes slightly out to the sides. This position is healthier for your knees, and makes it easier for you to “sit backâ€
Muscles worked during the Full Front Squat:
• Legs (Quadriceps, Hamstrings, Gluteus Maximus, Calves)
• Hips
• Shoulders (Weight stabilized by Front Shoulders)
• Core (Weight stabilized by all of your Abdominal Muscles and Lower Back)
It sounds a lot like the Full Back Squat so far. What is the difference between the Full Front Squat and the Full Back Squat?
Full Front Squat: The bar is held on your front shoulders. Your abdominal muscles are more active as a stabilizer, and your quadriceps (front leg) are targeted because the weight is held in the front of your body.
Full Back Squat: The bar is held on your rear shoulders. Your lower back is more active as a stabilizer, and your hamstrings (back leg) and hips are targeted more because the weight is held in the back of your body.
The Full Front Squat, if done properly, does not damage your knees, lower back, and/or any part of your body.
It is extremely important that you learn to perform the exercise with flawless form.
Step 1: Setting Up
The set-up is crucial for performing the exercise properly. You need to hold this position throughout your entire set.
Barbell Position: Center the barbell in the Power Rack so that it is about upper-chest height. Walk up to the bar, and face forward with the barbell against your upper-chest and front shoulders. Puff your chest up and out.
Hand Position: The barbell will be supported by your front shoulders and not your hands. Nevertheless, you will need to keep your fingers under the bar to prevent it from rolling off your shoulders. To begin, keep the barbell firmly resting on your front shoulders, close to your throat. (This will feel uncomfortable at first, but your body will get used to it with practice). Place your hands on the bar about 22 inches (shoulder-width) apart and equally distant from your body. Rotate your hands so your palms are facing the ceiling and the bar is resting on your fingers. Push your elbows up and inward so they are pointing straight ahead, then relax your hands. Your arms should be parallel to the ground. Push your elbows up and inward throughout the entire set to maintain proper form; remember to support the weight with your shoulders. (Again, this will feel uncomfortable for your wrists at first, but you will improve your flexibility by practicing).
Feet Position: Your feet should be positioned directly under your body, and a little wider than shoulder-width apart. Do not point your toes straight ahead, but rather point your toes slightly out to the sides. This position is healthier for your knees, and makes it easier for you to “sit backâ€
for front Front Squat exercise you can use this link
http://www.exrx.net/WeightExercises/Oly ... Squat.html
in this link you know how the profession of the Olympic are use these exercise, i am also follow the guideline of this link for front squat exercise. this is very much helpful for me .
http://www.exrx.net/WeightExercises/Oly ... Squat.html
in this link you know how the profession of the Olympic are use these exercise, i am also follow the guideline of this link for front squat exercise. this is very much helpful for me .
what is the importance of the grip? I cant keep upper arms parallel to the ground, wrists dont go back that much. I make a 45 degree angle with upper arm and forearm and keep the weight balanced like that...swanso5 wrote:
if you can't do this then you probaby lack wrist flexibility but if tyou keep doing them they'll stretch out
if you really need to try this grip;
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mzaruba423
- ESTABLISHED MEMBER
- Posts: 152
- Joined: Tue Nov 04, 2008 6:32 pm
I was not aware of that story. Apparently the hack squat as currently done is quite old.swanso5 wrote:hack squats were invented by some strongman in the early 1900's...he had hack in his name
According to this article the "hack" comes from "ankle" in German. So apparently this bit of history is a bit uncertain, but interesting:
http://www.oldtimestrongman.com/blog/20 ... squat.html