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Where’s the respect for the FRONT SQUAT?!

Steve October 10, 2014

Why does the Front Squat not get the credit it deserves?  Perhaps the better question is, how come no one knows how to Front Squat?  After watching those in the gym attempting to perform this movement, it’s obvious…
Fitastic Underhand Front Squat When you hear about the “ultimate lift” for a finely developed lower body and impressive squat numbers, most exercisers are referring to the traditional barbell Back Squat. It’s the most popular squat variation around and part of the big three in powerlifting indeed.  I enjoy the back squat, it deserves all the credit it receives, but you’re not nearly reaching the muscular development benefits and strength if you neglect the barbell Front Squat.  In addition is the dynamic hand placement variation of the Front Squat- Underhand grip.  Both are extremely effective as you’ll see here.
For starters, Front Squats require effort and hard work, which most gym goers avoid like the plague, opting to post every gym P.R. and dozens of half-naked selfies on Facebook. This astonishing trend combined with lifters maintaining content with their classic leg presses and smith machine squats has led to anemic leg development, un-balanced physiques, and form patterns riddled with dysfunction.
Few exercises match the high performance benefits of the Front Squat, even the popular Barbell Back Squat. It’s time to leave your ego at the door and attack your weak-points.  Give the back squat, leg press, and leg extension a rest; it’s time to reap real benefit from the Front Squat.


Fitastic Front Squat Feature

The Fitastic feeling of the Front Squat

- Increase depth achieved and glute activation: Anterior placement of the barbell allows greater depth during front squats, thus forcing the lifter to obtain an upright posture.  Muscle activation of the gluteus maximus also increases with increased hip flexion (squat depth), and the subsequent concentric action of hip extension.

- Improve core strength: Anterior bar placement keeps the torso vertical, preventing the hips from going into an excessive tilt, and requires greater oblique and rectus abdominus involvement to prevent flexion. Everyone benefits from a stronger anterior core and few exercises challenge the deep core and erector spine like Front Squats.

- Stronger Upper Back: Front squats require scapula and clavicle elevation and upward rotation to keep the elbows up and the bar in proper position. This requires the traps, serratus anterior, levator scapulae, rhomboids, and lats to work in conjunction to hold the position and prevent you from dumping the bar forward.

You don’t know SQUAT until you know the Front End of it!  Be sure to see full form and description to how a proper Front Squat is performed in the links above and get at your Front Squatting!

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