Blades 2515
Joined: 26 Jan 2008
Posts: 19
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 Posted: Thu Jan 31, 2008 1:27 am Post subject: |
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The Full Front Squat is one of my 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 back” into your squat.
Head Position: Your head should be up, but your eyes should be looking forward. Try to focus on a point on the wall or the mirror in front of you. NEVER LOOK DOWN OR UP. Looking down or up will cause you to lose the tightness that you created during the set-up position.
Step 2: Stepping Back
Once you are set up with the barbell “locked into” the correct position on your front shoulders, you need to step back from the hooks of the Power Rack so you can perform the exercise.
• First, with your feet directly under your body, push from your heels to fully stand up with the weight to remove it from the hooks.
• Then, take one “medium” step back with only your left or right leg (whichever one feels more comfortable for you).
• Step back with whichever leg you did not use before, so that your feet are even and symmetrical.
• Adjust your feet so they are a little wider than shoulder-width apart, and your toes are slightly pointed out to the sides.
Step 3: Squat!
Now, you are ready to perform the Full Front Squat.
• While keeping everything tight from the set-up position, take a deep breath to fill your stomach and chest with air. Additionally, tighten your abs to help stabilize your core.
Remember to keep your elbows up, puff out your chest, and keep your lower back arched throughout the entire movement.
• Initiate the descent by sitting back, and then down. You should do so by pushing your hips and ass straight back as far as possible. Also, push your knees out to the sides as you are descending. You should feel tightness in your hamstrings.
• Keeping your elbows up, weight on your heels, your ass back, lower back arched, chest puffed up and out, head up, and eyes looking forward, slowly squat down as far down as you can possibly go (try to touch your ass to the ground). When you hit this position, pause for a second to eliminate the tendency to bounce from the bottom.
• From the bottom position, drive your heels into the ground to create the force that will help you squat the weight up.
• Push your knees out to the sides to prevent your knees from caving in as you squat the weight up and to activate your hip abductors.
• Simultaneously push your elbows up, squeeze your ass, forcefully drive your hips forward, and puff your chest up and out as you explosively push from your heels to stand up with the weight. Doing so will prevent you from leaning too far forward during the squat which can be dangerous for your lower back, or cause the bar to roll forward out of your hands.
• Once you have squatted the weight up, repeat from the first bullet-point of Step 3.
The key to front squatting, regardless of the weight on the bar, is proper technique. Whether you are front squatting an empty barbell or 2x your bodyweight, your form should not change. Keep the bar resting on your front shoulders, and hold it in the tips of your fingers. Rember to keep your elbows up! |
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