Yesterday I was doing some x band squats using the footplate (I have doubles of most bands). They were super comfortable and gave me a great leg workout. Are there advantages or different applications for the front squat shown here vs the x band squat?
Hey Mike, The X Band Squat is one of my favorites as well, and it more closely replicates a traditional back squat. You'll be able to use more resistance in the X-band squat, and it will recruit more muscle groups in you legs, namely the quads, hamstrings, and glutes. The front squat shifts the resistance to a more forward position which will naturally force your body position into a more vertical position and put more stress directly into your quads, and less stress on the hamstrings and glutes. You won't be able to use as much resistance in your front squats, but studies have shown that a lighter front squat can achieve similar activation and hypertrophy in your quads as a heavier back squat. Typically I like to use both variations in my leg workouts to provide different stimuli and reap the benefits of both exercises.
@@ClenchFitness I appreciate the detailed response! I had been using a sissy squat machine with a band attached to isolate the quads. I'll try this in addition and see what I think. Please keep all the great content coming. Your vids have certainly helped me refine my workouts. The footplate and handles have been game changers- especially the ability to adjust the length and resistance of the band using the handles. That has solved a gripe I had with band workouts. I can't wait to see what you come up with in regard to the bar! Hopefully it will incorporate what makes the handles effective.
Not necessarily. It wouldn't be a front squat anymore, but we do squats like this sometimes. I like to get the band as low as possible down on my traps when I go behind the neck to keep the pressure evenly distributed.
THANK YOU! This is something that I will add to my routine! Legs are very important and this will help! As always KEEP ON ROCKING!
Awesome! Glad we could help CJ! Appreciate all your comments!
That’s a great exercise, cheers.
Yesterday I was doing some x band squats using the footplate (I have doubles of most bands). They were super comfortable and gave me a great leg workout.
Are there advantages or different applications for the front squat shown here vs the x band squat?
Front squats are usually more quad dominant what I have read.
Hey Mike, The X Band Squat is one of my favorites as well, and it more closely replicates a traditional back squat. You'll be able to use more resistance in the X-band squat, and it will recruit more muscle groups in you legs, namely the quads, hamstrings, and glutes. The front squat shifts the resistance to a more forward position which will naturally force your body position into a more vertical position and put more stress directly into your quads, and less stress on the hamstrings and glutes. You won't be able to use as much resistance in your front squats, but studies have shown that a lighter front squat can achieve similar activation and hypertrophy in your quads as a heavier back squat. Typically I like to use both variations in my leg workouts to provide different stimuli and reap the benefits of both exercises.
@@ClenchFitness I appreciate the detailed response!
I had been using a sissy squat machine with a band attached to isolate the quads. I'll try this in addition and see what I think.
Please keep all the great content coming. Your vids have certainly helped me refine my workouts.
The footplate and handles have been game changers- especially the ability to adjust the length and resistance of the band using the handles. That has solved a gripe I had with band workouts.
I can't wait to see what you come up with in regard to the bar! Hopefully it will incorporate what makes the handles effective.
I like the idea of adding in jump squats. Not sure how much my neighbor downstairs will like it though.
😆 soft landings!
Is it wrong to have it wrapped around the back of the neck?
Not necessarily. It wouldn't be a front squat anymore, but we do squats like this sometimes. I like to get the band as low as possible down on my traps when I go behind the neck to keep the pressure evenly distributed.
Love the footplate. Did have a question since I own all of the bands, but not sure how the green band is rated higher on the low end than the blue?
Thanks Joseph! Good catch, we need to fix the image of the bands. The blue band range is actually 90-230 lbs.
Doing these to failure causes untold destruction to my quads. Worst quad DOMS I've ever had, the first time I tried these
😁 yes! Way to dig deep!