I can nearly guarantee you're not front squatting enough or to some extent. For some reason, you don't see several gym goers (mostly bodybuilders) utilizing this time-tested training.
Crossfit has gone a long way towards bringing it back (much like Justin Timberlake brought sexy back), but if you're not doing crossfit - it's probably not even on your radar.
This is a shame because if you want to get full body strength build awesome quads chisel your abs and save your "tweaked" lower back then you're going to love the front squat.
Here's a couple of reasons why you have to squat for a lean, hard, athletic physique:
1. Get Enhanced Quads - The front squat is an EXCELLENT movement to get bigger, stronger quads-most likely the greatest workout there is. Since you're position is more vertical, it highlights the quads more.
2. Get Rock-Solid Abs (Core) - Since you're holding the weight facing your body, and you have to stay upright your whole core gets a great exercise trying to even out the weight and keep you vertical. If you find you're leaning forward a lot when you back squat, you'll quickly get stronger and fix this problem if you change over to front squats for a moment.
Front squats aren't just great for building a hard body with muscles of steel either! They're also really good at just making you more fit and keeping you more fit. What good is looking strong if you must sacrifice your health in the process?
Here's the five additional reasons why you must Front Squat for better physical condition:
1. Makes Your Other Lifts Better - Because the bar is placed in front of you, on your shoulders, the front squat is a lot like other exercises and strengthens the "base" of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, etc all share the same "starting" position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises too.
2. Bad Form Gets Self-Corrected - If you're back squatting with bad form you can finish the exercise at the price of causing damage to yourself. The benefit about front squats is the form is self correcting: If you're not straight enough you'll drop the bar if you're not holding the bar correctly you'll drop it if you don't keep your elbows up you'll drop it. It's a physical activity that pretty much forces your form to be great.
3. Less Weight - When all is said and done, if you can defy your body with less weight (because you're doing a harder training) then it is safer. Because the Front Squat is harder than Back Squats you won't be able to lift as much weight. Which means a reduced amount of spinal compression.
4. More Natural Spine Position - You're more upright with the front squat your spine is in a more balanced "straight" position. This combined with the fact you're lifting a smaller amount of weight is beneficial for your spine in time.
5. Lower Back Approved - Most people have lower back problems and back squats exacerbate these conditions. But because your upper body is usually vertical (instead of leaning forward like in a back squat) there's a lesser amount of force on your lower back. I started front squatting after I hurt my lower back. - 16650
Crossfit has gone a long way towards bringing it back (much like Justin Timberlake brought sexy back), but if you're not doing crossfit - it's probably not even on your radar.
This is a shame because if you want to get full body strength build awesome quads chisel your abs and save your "tweaked" lower back then you're going to love the front squat.
Here's a couple of reasons why you have to squat for a lean, hard, athletic physique:
1. Get Enhanced Quads - The front squat is an EXCELLENT movement to get bigger, stronger quads-most likely the greatest workout there is. Since you're position is more vertical, it highlights the quads more.
2. Get Rock-Solid Abs (Core) - Since you're holding the weight facing your body, and you have to stay upright your whole core gets a great exercise trying to even out the weight and keep you vertical. If you find you're leaning forward a lot when you back squat, you'll quickly get stronger and fix this problem if you change over to front squats for a moment.
Front squats aren't just great for building a hard body with muscles of steel either! They're also really good at just making you more fit and keeping you more fit. What good is looking strong if you must sacrifice your health in the process?
Here's the five additional reasons why you must Front Squat for better physical condition:
1. Makes Your Other Lifts Better - Because the bar is placed in front of you, on your shoulders, the front squat is a lot like other exercises and strengthens the "base" of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, etc all share the same "starting" position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises too.
2. Bad Form Gets Self-Corrected - If you're back squatting with bad form you can finish the exercise at the price of causing damage to yourself. The benefit about front squats is the form is self correcting: If you're not straight enough you'll drop the bar if you're not holding the bar correctly you'll drop it if you don't keep your elbows up you'll drop it. It's a physical activity that pretty much forces your form to be great.
3. Less Weight - When all is said and done, if you can defy your body with less weight (because you're doing a harder training) then it is safer. Because the Front Squat is harder than Back Squats you won't be able to lift as much weight. Which means a reduced amount of spinal compression.
4. More Natural Spine Position - You're more upright with the front squat your spine is in a more balanced "straight" position. This combined with the fact you're lifting a smaller amount of weight is beneficial for your spine in time.
5. Lower Back Approved - Most people have lower back problems and back squats exacerbate these conditions. But because your upper body is usually vertical (instead of leaning forward like in a back squat) there's a lesser amount of force on your lower back. I started front squatting after I hurt my lower back. - 16650
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