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 🙂
How To Perform The Front Squat?
- 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)
- Lift the weight off the rack
- 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)
- 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.
- Raise the bar (while exhaling) using your foot.
- 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:
- 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
Hope all of you had a wonderful fun filled Labor Day! Today is Tuesday, and this brings me to my topic; an exercise how to.
Today’s exercise how to, is another type of deadlift exercise, the “sumo”. Now depending on your stature, this movement is easy for some and harder for others — like myself. I don’t implement sumos in my workout because they always strike me as awkward when lifting and I never feel like I am doing it correctly, even when I am. Doesn’t mean they are useless, because in the above video you will notice he has good things to say about them and I do believe they are necessary, especially for those of you who may be powerlifters. My goal after watching this video is to find a time to really work on doing more sumo lifts so I become more comfortable with them – especially if I have to demonstrate them to clients.
How many of you like doing sumo deadlifts?
How to perform a sumo deadlift?
- Place the bar on the grounded, loaded with weights. Feet should be set very wide, bend at the hips to grip the bar, arms directly below the shoulders – inside the legs. The grips range from pronated, hooked or mixed grip.
- Lower your hips, look forward with head and chest up. Weight should be on back half of the feet, and drive through the floor – extending through the hips and knees
- When the bar passes through the knees, lean back and drive the hips into the bar – while pulling your shoulder blades together
- Return the weight to the ground, by bending at the hips and making sure to control the weight.
So like the romanian deadlift we have spoken about, this is a lot of leg work.
What muscles are being worked?
- inner thigh
- lower back
Overall a lot of leg work and makes for a good leg day workout if you can get the technique down, in my opinion, it is nice to do this to add variety but for basic lifters, it isn’t necessary – but I always say try something different and find out if you like it. Obviously if you have been hurt before and have previous conditions, speak with a doctor before performing this lift. Otherwise, if you enjoyed this post, follow, like and leave comments! thanks!