The Front Squat— Exercise

Many of you probably have either heard of or performed the front squat. This particular exercise is great for the quads (isolation) & also helps because to keep your back straight and upright. What makes this particular exercise “harder” is because there is two variations of the hand placement (depending on your preference, either you will put more focus on the wrist or more focus on the traps) everyone is taught differently — but both ways work and get the job done and hit the quads. For those of you with weaker wrist , the trap hand placement would be best and for those of you who find the trap placement to be uncomfortable can give it a go with the wrist. I will show both ways down below

The first video is the placement used when putting pressure on the wrist and the second video is of the bar being placed on the traps ūüôā

 

How To Perform The Front Squat?

 
  1. You will start with putting the bar on the appropriate rack for your height. These directions are for those who want to use the trap placement. Bring your arms under the bar, making sure to keep your elbows high, rest the bar on top of the deltoids, and cross your arms while grasping the bar (make sure to have control)
  2. Lift the weight off the rack
  3. Step away from the rack, using shoulder width stance (feet placement) – toes slightly pointed out. Maintain a straight back and keep your head up at ALL TIMES. (starting position)
  4. Lower the bar by bending the knees, continue until you are slightly less than 90 degrees. You will inhale during this portion of the lift. MAKE SURE: That your knees are not past your toes because otherwise it could cause stress on the knees. 
  5. Raise the bar (while exhaling) using your foot. 
  6. Repeat for recommended repetitions

If you have back issues or knee issues be sure to contact your medical doctor before attempting this exercise. If you are beginner, start with lower weight and gradually increase. 

 

What muscles are being worked:

 
  • Quads
  • Glutes
  • soleus
  • hamstrings
  • gastrocnemius¬†
  • anterior/lateral deltoids
  • upper/middle/lower back

& other muscles — basically a full body exercise. Hit everything.¬†

 

If you want to see a video of me performing the Front squat —-¬†Front Squat

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Saturday … Week three|Day five

Workout:

Superset:

 
  • Barbell front squat: 3 x 12, 85 lb, 95 lb
  • Linear leg press: 3 x 12, 270 lb

Superset:

  • Seated calf raise: 3 x 12, 100 lb
  • EZ bar goodmorning: 3 x 12, 30 lb
 
  • Seated DB curl: 3 x 12, 50 lb
 
  • Weighted Dips: 3 x 12, 15 lb

Superset:

  • Leg curls: 3 x 12, 60 lb
  • leg extension: 3 x 12, 60 lb
 
  • Leg raises: 3 x 12 ea leg

My front squat felt good, but could not reach 12 reps at my normal 100 lb this week, so had to go down to 95 lb and could going to do one set of 12 reps then had to decrease another 10 lb and did my last set 85 lb, I am hoping I can build that front squat strength so I can increase the weight. 

 

Fitness WonderWoman,

Shay-lon

Tuesday, Oct. 3rd Legs & Shoulders

Leg Day/Shoulders 

Workout:

Superset:

 
  • Barbell front squat: 4 x 8-10. 65 lb
  • Alternating cable shoulder press: 3 x 8-10, 50 lb

Superset:

  • Barbell stiff-leg deadlift: 4 x 8-10. 95 lb
  • bentover pulley side lateral: 3 x 8-10. 25 lb

Superset:

  • smith machine chair squat: 4 x 8-10, 75 lb
  • EZ Bar front raise: 4 x 8-10, 20 lb

Superset:

  • One-arm overhead kettlebell squat: 4 x 8-10, 12 lb
  • Arnold DB press: 3 x 8-10, 40 lb

Superset/Pyramid:

  • Leg extensions: 1 x 15 – 50 lb, 1 x 12- 60 lb, 1 x 10- 70 lb, 1 x 8- 80 lb
  • DB front raises: 4 x 15
  • leg curls: 1 x 15- 40 lb, 1 x 12- 50 lb, 1 x 10- 60 lb, 1 x 8-70 lb
  • DB side lateral raises: 4 x 15

I haven’t done front squats in a LONG time, so I didn’t lift very heavy and today I focused on building mass in both the shoulders and legs, so it was a moderate lift day. Hopefully some of my exercises will give you all some ideas to add to your workouts and make working out fun! if you ever have questions about my workouts or need some advice, feel free to email me or leave them in the comment section.¬†

 

If you enjoyed today’s workout, leave a comment, like, share and follow!

 

Fitness WonderWoman, 

Shay-lon xo