Pump Up The Quads
Front squats is an amazing exercise that not only will allow you to develop great lower body strength, but will also increase your strength in your core and midline stability. The front squat is a fundamental movement that is the basis and start point for many more complex movements. Notice the elbow/hand positions, squat depth and location of the bar on the ladies in the pictures.
Tips to a good front squat
1. Try to always work on pushing your elbows forward so that they remian high
2. Your body holds the bar and not your hands. Relax your grip on the bar and let it sit in the groove of your front delt and accross your clavicles.
3. Although we are trying to remian upright to stabilize the weight your hips are still going to need to travel back in order to stabilize the load.
4. Once you have the bar in place on your shoulders and your grip, but prior to coming out of the rack, tip your head back and return it to neutral in a "yes" movement. This will relieve some of the tension placed on your jugular and allow you to breathe a little more comfortably.
For Time:
21 - 18 - 15 - 12 - 9
Front Squat Bodyweight
Open Hip Sit Ups
2 comments:
yesterday Doug asked a question regarding the no hot showers after workout tip
"But seriously NO hot showers period or just after a workout?"
Its not that you can't have a hot shower, but in order to alleviate soreness a cold shower is better. First of all the antiinflamatory response caused by cold (have injury apply ice) still holds true for your body and training. Without an ice bath this is the closest we can come. Secondly the cold water forces the blood and waste products created from the workout to go to your vital organs in order for the body to protect the organs it needs to stay alive. This then allows the body to filter the waste products and keep them out of your muscles. If you can then turn hot water on to have blood return to the extremties with fresh oxygen rich blood and repeat the process back in forth 10-15 per temperature change. It is optimal for helping with recovery. Hope this helps
Did back squat today folks cause I can't actually hold a bar in front squat, that whole ridiculous lack of flexibility thing. Just goes to show how we all need Mods sometimes.
Goal #1 for Doug: Lose 10lbs
Goal #2 for Doug: Improve flexibility... Everywhere!!!
WOD
21-18-15-12-9
Back Squat(205lbs)
Open Hip Sit Ups
Time: 20:29
DC
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