front squat,So Hello and welcome back Guy’s in our new and very important Exercise topic that is Front Squats. We are very well known their are many different-different types of Squats but today we will discuss the most important Squats that is Front Squats. It’s benefits, How to do Correct Front Squats and The most important Some Common Mistakes that made by peoples.
Front Squats is an lower body exercise.that will strengthen your hips and legs, particularly you Glutes ( butt muscle) and your quads ( thigh muscle ). Front Squats is similar like the back squats but the only difference is the barbell is placed in accross the front side of your shoulders instead of your upper back body.
Front squats zone into the anterior chain — or the front of your body — to hit the quads and upper back harder. The glutes and hamstrings are also engaged here.The front squat can be more easier on the lower back because the weight position does not compress the spine as it does in a back squat.
Benefits of Front Squats
There are so many benifits of Front Squats but here we go to talk some most important benifits of Front Squats.
1 : Help To Maintain A Strong Upright Position
Front squats require strength in the upper mid back to support the weight during the eccentric portion of the squat (as you lower the weight). Without it you will lean forward and lose weight. Because of the bar path, the front squat forces you to bend more at the ankles and knees than at the hips. Your hips and ass should be under the bar to transfer the weight and provide a stable position to complete the rep.
Developing a strong upright position on the front squat will also help strengthen and promote an upright position for the back squat. It is common to see athletes leaning forward too much (once back squats become too heavy) in what looks like a good morning to try to compensate for the lack of strength or mobility that forced them into this position. Still working.Front squats can be a good way to build strength, confidence and mobility to reinforce an upright position and improve the same for back squats.
2 : Benefits of Front Squats – Uncover Weaknesses
While performing the back squat you can hide your weaknesses, but on the other hand the front squat you cannot. Any imbalances, lack of strength and mobility issues will be immediately brought to light with the front squat. It is a good practice to identify the following issues :
Problems with chest expansion (ability to keep your chest up)
- Lack of ankle flexibility
- Poor strength in glutes and quads
- Weaknesses in the core
- Imbalances in the shoulder girdle
- Underdeveloped pic minor, biceps or triceps that can lead to a humpback position.
The exercise requires high strength to carry the weight and good mobility to coordinate it through its full range of motion.Having a well-developed chest, biceps and shoulders can often result in a natural medial rotation of the upper arms (think of the shoulders bent forward, arms turned inward) if this part of the body is well positioned. Not balanced by the developed back. If this sounds familiar, the front squat will force you to fix this posture, improve your movement, and address the issue.
3 : Develop Better Front Rack Mobility
A common problem we see with athletes is that their backs round when they come up from the front squat.This problem is already happening while athletes performing front Squats they face mostly this problem.
This may be a sign that they are losing mobility in the thoracic region. By loosening this area, athletes will be able to rise to a more upright position, which allows them to keep their elbows elevated and prevent the bar from falling further.
A great way to improve thoracic extension mobility is to use a foam roller.
- Place the foam roller on the floor and lie down on it with your back in the middle.
- Relax your breath and stretch your body until it comes over the foam roller and your arms are touching the floor.
- Stay in this position for 30 seconds before moving the roller over your body.
- Keep repeating this at least 3-4 sets.
How To Do Correct Front Squats
While in an upright position, keep the spine long and the back long. The heels remain on the ground and your weight is centered between your feet. Try not to go backwards on the balls of the feet or in the heels.
- Lower the body into a deep squat. In the lowest position, your hamstrings will almost touch the back of the calves. Keep your elbows at bar height (if possible) and chest straight to prevent the bar from moving forward.
- Reverse the squat slowly, in a controlled manner, stretching your hips and knees together.
- Continue lifting until the body comes back to the starting position.
- you can choose weight according to your strength and performe 3-4 sets.
Some Common Mistakes
Avoid these common mistakes to keep your barbell front squats safe, yet effective.
1 : Dropping Elbows Down
If your wrist is not flexible, you may have difficulty raising the elbows. But if the elbows drop down during the squat, you risk rolling the bar forward and out of the chest, which can be a safety hazard.
In addition to performing wrist flexion exercises, you can also adjust your grip. Use two fingers instead of four under the bar, or use a bodybuilder’s grip. Another option is to move the hands a little wider on the bar to give the elbows a little more space and to release some of the tension from the wrists.
2 : Using the Wrong Grip
If you work out at the gym, it’s easy to assume that the grip your fellow gym-mates use is the right grip for you. But for this practice, personalization is key.
Use the grip that works best for your body so that you can lift your elbows high and chest up. After all, it’s far more important to keep the barbell in place than to use the same grip as everyone else in the gym.