Squat Series #7 My Favorite 3 Squat Variations - Part I: The Front Squat
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- Опубликовано: 7 апр 2020
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Continued in Parts II and III
It takes years to become a great squatter. Becoming well rounded is just as important is developing technical mastery. These are my 3 favorite squat variations for increasing mobility, positioning, improving starting power, and preventing weaknesses.
Part I: Front Squat
Part II: Pause Squat
Part III: Box Squat
Low bar back squatter from the beginning. As noted, they never developed my quads. After a spine injury with surgery, it became risky to go to true parallel with the back squat despite good mobility otherwise. Added Front Squats and was immediately able to go below parallel safely plus my quads started growing immediately (I'm 45 lifting since 16). Now I alternate back and front to get what each has to offer.
I love front squats. They feel better for me, probably due to my long legs, in proportion to the torso. I still do back squats but fronts are my "go to" leg excercise. Cheers.
Hey can I make a request on videos like this...can you also post a vid of a set of you doing a working weight. sometimes that's more helpful than just the bar.
i change the front squat for zercher since its basically a low bar front squat with an added pause . also helps with back development (which is my weakest point)
I hate Zercher Squats. They kill my forearms. I need to do them more often...
@@TeamYouphoric im a masochist so its a benefit for me. you do them from the floor or off the rack?
@@closegripbenchpress489 I've tried kneeling and off the rack.
@@TeamYouphoric i recommend of the floor because of the core work and its great for a deadlift accesory
@@closegripbenchpress489 I think I'll add it in next month to supplement my Strongman training. Heavy squats, deadlifting, tire flipping, and Atlas Stones are taking up a good chunk of my current routine.
After falling on the ice and dislocating my shoulder, i could not get the flexibility and stability to back squat, as I used to do. So i'm doing front squats instead. One issue I sometimes have, is that if I get the bar to close to my throat, I almost pass out immediatly. Maybe I don't have big enough shelf to support it, but it makes me having the bar further forward, which makes me be more likely to fall forward. I also feel I fail sets because i'm out of breath, rather than the legs feeling its to heavy. Still like the exercise though.
Question: I struggle with falling forward and stabilizing on back squat (going beltless and trying to practice core growth now). I’m doing front squats and I cannot seem to do front squats without a belt. With a belt it isn’t great, but it’s very doable, without a belt no matter what weight I can’t seem to complete the reps. Any idea why this is? Or is it as simple as core weakness.
It could be the quality of your front rack position. If you can't hold the bar with the Olympic rack set up and a full grip, work toward it. The goal isn't a full vice grip, but get closer and it will be better. I ended up with 3 1/2 fingers on the bar...pointer, middle and ring fingers partly wrapped and pinky just touching. It's like a back squat in that your hands should not be truly holding the bar, they should just be wedges/chocks to keep it from moving.
It could be thoracic mobility. Regular foam rolling mobilization drills will help. It could be ankle mobility. Use squat shoes and/or plates under your heels.
It could be back and core strength. Get stronger. It could be hip mobility. Daily deep squat holds will help. Body weight lunges are good for mobility, too.
It could be you are trying to front squat with a back squat posture and angle... they are completely different from back angle, to hip and knee break, to point of focus, etc.
My front squat is usually at least 90 lbs behind my back squat. If it's a newer move the gap will be even greater. Specializing in the front squat for 6-12 months will help if you treat the progression as seriously as you would a back squat.
Join the forum and post a form video for detailed feedback. www.empire-forum.com/
I have quite long torso with very long femurs and short tibias. These have to be one of the worst leverages for squatting. My squat and deadlift have almost 130lbs difference and I am not some crazy strong deadlifter.
My three favourites are:
1. Heel-Elevated 1 1/4 Front Squats with the quarter at the bottom position.
2. ATG Barbell Back Squat.
3. Pistol Squat standing on Kettlebell handle.
why the elevated thing?
@@closegripbenchpress489 to put a bit more of an emphasis on the quads.
Wtf is standing on a kettlebell handle
@@jackdemoguitar you put a Kettlebell on the floor, step on the handle, then pistol squat while standing on the handle. Here's an old video from the first time I tried it: m.facebook.com/story.php?story_fbid=10154166206881862&id=505931861
@@TeamYouphoric wtf is that
I feel like if have longer femurs you can't front squat right without elevating your heels
zombie squats >