The front squat has long been one of the elements of training athletes for power pushing the bar. When bodybuilding did not exist yet, and the emphasis on training was on strength, this squat was the main option for training legs.
Everyone knows what squatting with a barbell is: put the weight on your shoulders and went to squat. This is the base. It allows you to pump the whole body.
Legs work predominantly (the main emphasis is on quadriceps, large buttocks and thigh biceps are also loaded), and the remaining muscles are involved in stabilizing the position of the body at each moment of exercise.
Front squats in this regard can also be called a base, but more specific. Today it is believed that in bodybuilding this is an additional exercise. And this is the correct opinion:
Therefore, front squats should be performed as an addition to the basic version.
Here it all depends on your body and the gym equipment:
If you exercise at home, dumbbells will suit you. For girls, a dumbbell weight of 12 kg (each) is enough to pump beautiful buttocks and hips. So they, these girls, are arranged. But a man needs loads many times more. At home without a bar you will not achieve noticeable results.
In Smith squat those who do not know how to maintain balance with a free barbell. These are newcomers or people with any injuries or physiological characteristics.
Squat with a barbell on the chest is the most difficult version of those listed.
Before any squats, you will need to pay attention to a few points:
Squats with a barbell on the chest require a good stretch.
Therefore, pay attention to stretching your legs and lower back. Without it, it will be difficult for you to maintain proper posture during exercise.
As for shoes - there is a special kind for athletes - weights. They have a small tight heel. We recommend purchasing such shoes so that squats with a barbell on your chest become more effective and less dangerous.
When you squat with a barbell, try not to wear moisture-absorbing clothing. It is better for the tissue to expel moisture.
For back pain, you can’t temporarily squat.Relieve pain, strengthen the muscles of the back and lower back with the techniques that we described in a special article. Then start a squat with a barbell on your chest without weight - with an empty bar.
An empty neck is your friend until you become the owner of the perfect technique. Do not listen to trainers who shout: "Hang a normal weight, the technique itself will form!". No, it will not be formed. Spinal hernia may form itself, and the technique must be carefully worked out.
If you notice knee pain, try wrapping them with an elastic bandage for the duration of the exercise.
So, now we are ready to start a squat with a barbell on his chest.
There are 2 options for setting the legs: wide and close, we recommend staying at shoulder width. Remember to stretch your legs and warm your joints well.
It is very important that you have a mirror in front of you. You must see yourself, then you will notice all your mistakes.
A side mirror is a bad option. You will have to turn your head. When you do squats with a barbell on your chest - you can’t be distracted. The technique itself is very complex, so study it carefully before you begin the exercise.
An ideal option would be one in which you squat a little for removal.
How do you get inside the frame - no matter. Just keep in mind that after removing the bar it is more convenient to take a step forward rather than back to start the exercise.
We try to lift our elbows up.
Someone crosses his arms, someone holds just as we suggested. Each is taken as it suits him. The main thing is that the bar does not roll down and does not press on the joints.
We look directly. The head is a continuation of your back. And we keep our backs straight. Squatting with a barbell on your chest always requires proper posture.
We always control that the pelvis is laid back - this is the main condition for the absence of lower back injuries. We descend smoothly and slowly (1.5-2 seconds) to the very bottom. If you put on insurance, make sure that the bar does not hit it.
We push our heels off the floor, the movement is fast, strong. Your task is to lower slowly, rise faster. Inhale - lower, exhale - return to the starting position.
When you do front squats, you need to maintain correct posture - the chest protrudes slightly forward, the pelvis is retracted, the lower back bends forward. Practice has shown that every second beginner makes a lot of mistakes related to these nuances.
The most common form of disturbance in squats with a barbell on the chest is rounding of the lower back. When you get up from the bottom point (and we agreed that the squats with the barbell on the chest will be deep), the lower back bends in the other direction, and the pelvis begins to "walk". Such instability will cause injury.
How to fix: reduce weight. We do the exercise with an empty neck in front until the technique is correct. Then slowly increase the weight. If you strive for scales, but forget about technology, the result will be sad.
Watch the newcomers how they put their feet, where their socks look.
It happens that they squat with their knees inward. Front squats, like everyone else, do not allow this.
How to fix it: put your socks so that they look towards the knees. And knees turn slightly to the side. Socks should unfold to the sides by 15-30 degrees.
But, in no case can not be reduced to each other - this greatly increases the load on the knee joint.
It also happens. A man takes a bar weighing 20 kg, sets it on his shoulders, but the bar rolls down to his elbows. He is told to raise his elbows, but he cannot. What to do:
A big role is played by your personality. It can be partially corrected; work with the flexibility of the shoulder girdle.
The problem can be solved even easier - take dumbbells and do front squats with them.