Front Squat

Cindy Love

I train at home and have a pretty good set-up (everything i need for the moment anyhow).

The thing is for doing squats im having difficulty getting the barbell onto my upper back/nape. I dont have someone to spot for me and I dont have a rack.

Up until now i have been able to kind of hoosh the weight of the bench onto my upper back (if you get me) but i have since discovered that there is an excercise called the front squat-where the barbell is held in line with the upperchest/collar bone.

Does anyone use this excercise?It seems to be alot more 'do-able' in my situation. If anyone has any pointers on doing this excercise i'd appreciate it and what are your opinions on it-is it as good an excercise at the regular squat?

thanks

amazingemmet

here ya go

ronbyrne2005

you cant go as heavy with a front squat ,i found it difficult to do ,you have to get the balance right, i'd say build or buy a squat rack or go light and do more reps sets with weight on upper back/shoulders

g'em

I'd be very wary of hoisting a bar up onto my shoulders for doing squats.. defintiely recommend investing in a rack or at least two stands either side so you can stand under the bar.

I do both front and back squats for leg days. As already said, you generally can't squat as much on front squats, but for me front squats help develop the inner quad (keep legs choulder width apart) while back squats help outer quad (feet slightly wider than shoulders). My knees tend go inwards when I lift so doing both types helps develop all the quad muscles.

To really feel the burn make sure when you squat down that your quads are parallel to the floor so your bum comes right down. I have to laugh when I see blokes boasting about squatting 150kgs when their 'squat' is barely a partial with minimal extension.

BrianD3

I also exercise at home and don't have a rack. I have tried to incorporate front squats into my routine but found it too awkward.

However, there are a couple of other variations on the squat that you could try. One is the overhead squat. Get the bar overhead using a snatch, clean and jerk, clean and press etc. Then squat down "ass to the grass" and come back up again. Sounds easy but you'll find you'll only manage a very light weight and it will test your shoulders. back and balance. You will fall on your arse first time you try these

However if you want to build up your legs it probably won't do much good compared to say a much heavier back squat.

Another one is the one legged squat with the free leg held out in front parallel to the floor. AKA "pistols". Again these have to be done ass to grass. These are bloody excellent and you don't even need to use weights, bodyweight will be sufficient starting off. If you get good at them there are ways of holding weights to make them harder. Oh and you'll fall on your arse first time doing these as well.

One other one is the one legged deadlift. Like a normal deadlift except keep one foot off the ground and put it behind you for balance. This alters the exercise quite significantly. First time I did these I had serious DOMS in my legs for a few days afterwards.

D-Generate

Welcome to Bear Season http://www.t-nation.com/readTopic.do?id=459657

My favourite exercise at the moment. Its quite the toughie but does so so much.