The front squats is one of the best exercises to build those quadriceps. The front squats are going to differ from the back squats because you're actually putting the bar at the front of the body or the interior part of the body, supporting the weight. With the clavicle portion, this is going to be considered a more advanced movement, so we're going to go over how it's done. So the best way you can perform front squats is actually in a squat rack about chest level, so that way you can walk up to the bar and lift it off and you're ready to go.
We didn't have
that option, so we just cleaned it off the floor. But typically you want to do
it in a squat rack. So when you take the bar off the squat rack, you're going
to place an either in the hand grips, cross, or clean. You want to walk back,
start about shoulder-width the on the stance, toes slightly pointed out, and
then immediately go a little bit wider than that stance. That way when you
squat down, you're squatting between the legs, the hips are still going back
chest up, and that way you can squat between the legs, keeping the chest up
that way.
That chess
isn't gonna drop and put unnecessary stress on the spine. You want to keep that
core really tight. You also want to keep the lats tight too. That way everything's
stable throughout the whole motion and you can build those quads that much
easier. So you might be wondering what's the difference between the cross-hand
grip and the clean-hand grip in the front squad. Well, the difference is the
clean hand grip or the ones where your hands are actually at. The bar with the
elbows forced up is going to be the better of the two hand grips.
Because you're actually keeping that chest up in the elbows up at a better angle. So when you're to the side and you're actually holding the bar, you're placing it back in. The stress of the bar is actually pushing that chest up and keeping it up as you squat down. So it's easy to hold that bar elbows up together with the cross-hand grip. When you're here it's a little bit easier as you squat down to drop the chest and also the shoulders and elbows. So that way that bar wants to roll off and it's a little bit more uncomfortable. The only problem is the clean hand grip. You're a bigger guy or just unflexible joints. It's hard to get in that position, so that's when you want to utilize the cross-hand grips. The front squat's range of motion will all be affected by your body type, flexibility, or even confidence in the lift. Where you generally want to do is at least try to get about five parallel to the floor. That way you're going to involve as much muscle as possible, even below parallel if you're confident, flexible, and just know what you're doing and more advanced athlete or buff dude in this case. So what you want to do is widen that stance when you squat down.
Right between
the legs, you can go below parallel as long as you're keeping that chest up in
your lower back straight and pushing straight through. Or you can go just to
parallel, or once if you're a beginner you can just start above parallel. That
way you get the motion down and get more confident than lift. Front squat Is a
classic exercise.
