Okay I wish to talk about the Front Squat,
So to start with Don’t fritter away your time in the gym doing just about useless exercises like leg extensions, leg curls, shrugs, bicep curls, tricep presses, etc etc. Why Not, if you absolutely want a rock-hard functional body, focus on exercises that stimulate full body changes, instead of trying to isolate a single muscle group.
This is where the Front Squat really comes into it’s own.
As you may have already discovered, the squat is Practically the King or ‘Daddy’ (Also along with deadlifts) of the most beneficial overall exercises for stimulating body composition changes (muscle gain and fat loss).
This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.
Hence, these exercises will stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises. In fact, research studies from Top universities around the world have proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat.
Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their many variations) are the total/ultimate solution.
If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment.
You won’’t find long boring cardio in any of my programs!
Squats can be done with any free weighted objects such as barbells, kettlebells,dumbbells, sandbags, with suspension straps or even just body weight.
Squats should only be done with free weights NEVER with a Smith machine or any other squat machines! Machines do not allow your body to follow natural, biomechanically-correct movement paths.
You also perform less work because the machine stabilises the weight for you. Therefore, you get weaker results!
The type of squat that people really are most familiar with and See in the Gyms is the barbell back squat where the bar is resting on the trapezius muscles of the upper back.
Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury.
I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance.
Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light.
After a couple sessions of practice, you will start to feel the groove and be able to increase the weight.
To perform front squats:
The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally integrating more core strength and stability into the squatting movement. It can also be slightly difficult to learn how to properly rest the bar on your shoulders.
There are two ways to rest the bar on the front of the shoulders. In the first method, you step under the bar and cross your forearms into an ‘X’ position
(See Images with this post) while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your upper arms are parallel to the ground.
You then hold the bar in place by pressing the thumb side of your fists against the bar for support.
Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling.
Your upper arms should stay parallel to the ground throughout the squat.This Way could be more difficult if you have tight Triceps and you can’t keep your elbow up high, You can Stretch those muscle before hand.
But Find out which bar support method is more comfortable for you. Then, initiate the squat from your hips by sitting back and down, keeping the weight on your heels as opposed to the balls of your feet.
Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position. Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury-resistant knee joints.
Please Keep in mind squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees.
Practice first with an un-weighted bar or a relatively light weight to learn the movement. Most people are surprised how hard this exercise works your abs once you learn the correct form. This is due to the more upright posture compared with back squats.
There you go I hope you will take away this Article about the ‘Front Squat’ and Try it – incorporate this Daddy of all exercises into your workout routine..
You will not regret it..
Also Just to announce that I have gathered up the past 12 weeks of 30 minute workouts into 1 ebook pdf.
This will be available Free to all my new clients…
Plus anyone that contacts me directly..
In this ebook there are the 12 weeks worth of FREE workouts, PLUS extra nutrition and fitness tips that is not in my other FREE ebook
’20 Fat touching Tips Tricks and Techniques’
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That’s all for now..
KMF ” Keep moving Forward’