How and why do squats beforehand?
In weightlifting, the back squat is the most popular exercise. Many athletes are interested in it, as it builds lower-body muscle (glutes and hamstrings). But it’s also possible to increase your muscular strength with one of its variants: the front squat. Here, WODANDGO explains the benefits of this exercise and how to perform it successfully.
Benefits of front squats
The front squat is a healthy way to lose weight and build muscle. It offers you a way to expend energy and differs from the back squat in the position of the bar. This movement stimulates the quadriceps and anterior thigh muscles while keeping the torso upright and balanced.
For front squats, you need to maintain a constant upright posture. During your training, protect your joints with weightlifting accessories (knee pads, wrist guards…) available from WODANDGO. We offer a wide range of equipment for healthy cross-training. Our approach is based on quality, and all our products are tested in real-life situations by professionals.
You can practice this activity at home, alone or in a group. This saves you time, gives you greater flexibility and lets you develop at your own pace.
Training techniques for successful front squats
If you’re new to weightlifting, practice with traditional squats before starting the front variant. Next, place the barbell in the rack at chest height and spread your hands to catch it. Their position should be more than shoulder-width apart.
Bend your knees, point your elbows forward and gently remove the bar from the rack. Take a step back, spread your feet shoulder-width apart and turn them slightly diagonally.
Keep your heels firmly on the floor, then bend your knees again until your thighs are on the ground. During the front squat, keep your posture upright and your torso clear to return to the starting position. Repeat the exercise several times for rapid results.
Tips for overcoming front squat difficulties
If your wrists or forearms aren’t supple, you may find it difficult to position your hands correctly when performing front squats. Start by warming up this part of your body. Cross your fingers and rotate them back and forth for a few minutes.
Another tip: cross your arms when you grab the bar and hold it against your shoulders. However, this technique is not recommended for lifting heavy discs. Keep this in mind and make adjustments as you progress.
And don’t neglect the position of your elbows during movement, to avoid being thrown off balance. Make sure they’re facing the ceiling. You can also vary the closeness or spacing of your hands when performing these exercises. The key is to find the ideal position for your front squats.
Other movements that facilitate the front squat
To strengthen your muscles, the front squat is an effective exercise. You can, however, supplement it with variations to improve your performance.
Common exercises
Practice the front squat with your heels raised to improve ankle mobility and calf flexibility. Place plates under your feet and lower them further as you perform the exercises. This gives you greater amplitude and optimizes quadriceps strengthening.
The goblet squat is an ideal solution for those who are not yet comfortable with a barbell. Hold a kettlebell or dumbbell close to your chest to simulate a goblet squat. This exercise strengthens the legs and helps support weight at the front of the body.
The staggered front squat with kettlebell is also recommended. This advanced form of the previous variant gives you a more muscular stomach. Shift the disc to one side to train your stabilizing muscles and improve your balance. You can also use rubber bands to add resistance in the upward phase of this exercise.
How and why do overhead squats?
The overhead squat is another muscle-building variation you can try. It involves holding a weighted barbell above your head with your arms extended. This exercise improves mobility and strengthens shoulder and stomach muscles. It mobilizes the thoracic spine, ankles and hips, and is ideal for preparing you for the front squat.
Unlike the back squat, theoverhead lift does not involve lifting heavy discs. It does, however, require concentration and calls on more muscle groups simultaneously.
In conclusion, the front squat offers an effective alternative to the back squat for muscle strengthening. It targets the quadriceps and provides vertical support. Use the right techniques and choose appropriate variations to achieve great performance.
