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If youre a fan of fitness, youre likely familiar withsquats.
He is currently a group fitness instructor on Equinox+.
Mecayla Froerer is a NASM Certified Personal Trainer and the Director of Training at iFit.
Matt has over ten years of experience in the health and fitness industry and a bachelor’s degree in kinesiology. Paired with his American Council of Exercise personal trainer certification, he uses his experience and knowledge to create simple, yet intense and efficient programs that build strength and stamina across all levels of experience. He is currently a group fitness instructor on Equinox+.
Missy Berkowitz is a NASM Certified Personal Trainer and StrongBoard Balance Certified Trainer and Instructor.
This variation adds a slight twist to that setup for work your body a bit differently.
Find just about any and everything you could possibly need to know about front squats below.
The 7 benefits of front squats
1.
They improve core strength
Front squats also do great things for your core, says Berkowitz.
Once form is perfected, begin to add weight in small increments, he says.
Prepare the squat rack
You want it to be about shoulder height, says Berkowitz.
You should never have to get on your tippy toes to reach the bar.
Your elbows should be up and your biceps should be parallel to the ground.
Matt has over ten years of experience in the health and fitness industry and a bachelor’s degree in kinesiology. Paired with his American Council of Exercise personal trainer certification, he uses his experience and knowledge to create simple, yet intense and efficient programs that build strength and stamina across all levels of experience. He is currently a group fitness instructor on Equinox+.
Step back
Berkowitz advises taking two to three steps backwards away from the rack.
Roll your shoulders down
And brace your core as if you were about to be punched, says Froerer.
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Your knees should not protrude past your toes, she says.
You should also maintain a tall torso and keep your eyes on the horizon, Froerer adds.
Ortel also points out that your elbow positioning is critical.
Also be mindful of how far you hinge before bending the knees.
With the weight being in front, too big a hinge or too much weight will pull you forward.
Stand up
Once youve squatted down, its time to slowly stand back up.
Think of driving your midfoot into the ground while squeezing your glutes on the way up, says Froerer.
Repeat
you could do any number of reps that makes sense for you.
Keeping a tight core, especially at the bottom position, can make or break the movement.
Think of pushing the knees outward to ensure theyre aligned with the ankle, advises Froerer.
That will activate your glutes more and force you to drive those knees out, she says.
And when the elbows point downward, says Berkowitz, the entire torso tends to lean forward.
This makes it difficult and unsafe to stand back up.
However, she says, its important to prioritize quality before speed.
Think about lowering down into a chair to help distribute weight throughout the foot, she says.
Power in the front squat is generated when driving the midfoot into the ground.
Step-by-step instructions from Froerer:
1.
Closely hug both sides of the kettlebell handles (or dumbbell) so its up against the chest.2.
At the bottom of the squat, think of having the elbows brush against the inner thighs/knees.6.
With an exhale, drive up through the midfoot while squeezing the glutes.7.
Focus on keeping elbows up as that helps keep the torso upright and avoid your chest coming down.
Hold dumbbells upright next to the shoulders with palms neutral, facing away, or facing toward you.2.
With feet hip-width apart and toes pointed slightly outward, engage your core and look straight ahead.3.
With an exhale, drive up through the midfoot while squeezing the glutes.6.
Fasten eyes on the horizon, brace the core, and maintain a tall, upright chest.2.
Step one foot back to create a 90-degree angle at each knee joint.
Your front thigh should be parallel to the ground and your back thigh should be perpendicular.3.
Inhale and pulse up and down while maintaining a soft bend in the knee joint at the top.
Alignment remains the same.
Hold dumbbells upright next to the shoulders with palms neutral, facing away, or facing toward you.2.
Fasten eyes on the horizon, brace the core, and maintain a tall upright chest.3.
Step up with the right foot while using the heel to drive upward to straighten the leg.4.
Bring the left leg up to meet the right leg.5.
Bend the right knee again and step back down with the left foot.6.
Heres how its done:
1.
Prepare the squat rack so the bar is just below shoulder height.2.
Cross your arms while grabbing the barbell for stabilization.4.
Push up into the bar using your hips to un-rack the barbell.5.
Step back from the squat rack with feet positioned shoulder-width apart and slightly pointed outward.6.
Keep elbows pointed upward at all times.7.
Roll your shoulders down and back and brace the core as if you were about to be punched.8.
Sit your hips back as if you were to sit in a chair and aim for a 90-degree angle.9.
Take a look at your knees and verify they are directly in-line with the shin bones and feet.
Your knees should not protrude past your toes.10.
Maintain a tall torso, proud chest, and keep your eyes on the horizon.11.
Lower back down while following the above steps and repeat.
Hold a dumbbell in each hand, level with your ears, palms facing the middle.
Just like a barbell squat, keep the elbows forward and up in line with your shoulders.
With a single dumbbell, he adds, a goblet squat should be your go-to.
right into a front squat.
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