Front squats with a barbell or sit-ups with a barbell on the chest is a difficult multi-joint exercise for training the muscles of the legs. In contrast to the traditional sit-ups with the barbell on the shoulders, the frontal squatting allows you to stress the load on the quadriceps. However, the working weight in this exercise is significantly less than in the classic squats with a barbell on the shoulders. Today, we will discuss in detail the technique of performing front squats, and I will give you several useful recommendations.
Front squats with a barbell: technique of execution
Before you begin the exercise of front squats, you need to warm up, warm up muscles and joints to avoid possible injuries. Gradually increase the weight of the bar, starting with an empty bar.
1. Adjust the height of the pillars so that the neck is at the level of the middle of your chest. Stand in front of the bar, grasp the neck a little wider than the width of the shoulders. Take a step forward, sit under the bar of the bar, so that it fits comfortably on your shoulders (push your elbows forward), remove the bar from the posts and move back to 1-2 a small step.
2. Keep your back flat, your waist slightly bent. Legs on the width of the shoulders, the socks slightly spread apart. The view is directed straight ahead. Inhale and slowly begin to squat, first slightly pulling the pelvis back, and then bending the legs in the knee joints. Having reached the lower phase of the movement, when your thighs are parallel to the floor, stop and start to get up. After passing through the most difficult part of the amplitude, exhale. Do the necessary number of repetitions and approaches.
Front squats with a barbell: recommendations
1. Keep your back flat throughout the entire approach. Do not swing heavily forward, otherwise you'll lose your balance. If you can not keep a level position, then the weight of the bar is too large.
2. Changing the setting of the legs, you can differently distribute the load on the quadriceps. Put your feet already shoulder widths to shift the focus to the outside of the thighs. A wide setting of the legs shifts the emphasis of the load on the inner thigh area. The legs are slightly wider than the shoulders, the socks are slightly apart to the sides – the optimal position, which ensures an even distribution of the load.
3. Never crouch below the parallel if you want to keep your knee joints. Deep squats are very harmful to the joints. Look, for example, on weightlifters. They all have knee problems.
4. During the whole approach, keep your elbows extended forward so that the bar of the bar does not move from the shoulders.
Today we reviewed one more basic exercise for leg training – a front squat with a barbell on the chest. Support the project by adding a link to the site in your social networks. Until next time!