Front squat technique. Squats with a barbell on the chest and on hands

Allows you to isolate the front surface for more intensive treatment. When the bar is in front and not behind, the athlete is no longer able to help himself with his back, as during regular squats with a barbell, the consequence of which is that the athlete uses a lighter working weight, but excludes auxiliary muscle groups from the work. Thus, the athlete gets the opportunity not only to work exclusively on the target muscle group, but also to reduce the load on the knee joints and spine.

Front squats are very effective for both muscle growth and strength development. Unlike glute squats, this type of squat instead isolates the gluteal muscle, making this exercise pointless for women, but very effective for men in building muscle mass, since the gluteus maximus muscle is not part of the athletic physique of a man. On the other hand, one should not completely exclude its training, since it will not be aesthetically pleasing and, in addition, will reduce the athlete’s strength indicators.

Work of muscles and joints

As mentioned above, front squats load the upper thigh, that is, the quadriceps muscle. In addition to the target muscle group, the stabilizer muscles, of which there are a lot in this exercise, also receive load: calves, abdominal muscles, long back muscles, shoulders and even arms. Actually, if you want pump up your abs , then this exercise is not the worst option for this.

During squats with a barbell on the chest, the knee joint still receives quite a bit of load, since the spine is almost completely unloaded. Because of this, even a decrease in the absolute value of the load, due to the lower weight of the barbell, does not allow us to say that the knee joint is under less tension than during classic squats with a barbell, but the spine can actually be unloaded.

Front squats - diagram

1) Sit under the barbell, placing it on the front deltoid and holding it with your hands.
2) Stand with the barbell, arching your back and raising your head up.
3) Turning your toes forward so that they are parallel to each other, shift the center of gravity to the heel.
4) Sit down slowly, placing your center of gravity through your heels so that your knees do not go beyond the line of your toes.
5) Without staying too long at the bottom point, with a powerful push return the body to its original position, leaving the knees slightly bent.

Front Squats - Notes

1) It is very important not to round your back or lean forward while doing squats.
2) The center of gravity should not be shifted to the toe, as this will lead to loss of balance.
3) The legs must be placed quite wide, since otherwise it will be simply impossible to anatomically perform squats with a barbell on the chest.
4) The knees should not be spread or contracted; their range of motion should be constant throughout the exercise.
5) The barbell should not be pressed against your neck, as this will interfere with your breathing, and breathing should not be interrupted in any exercise.

Anatomy

The front squat specifically targets one of the largest muscles in the human body - the quadriceps femoris muscle, which, as the name suggests, consists of as many as four heads, respectively, and there is a need to train this muscle with volume and intense training if you want pump up your legs . In addition, since there are many heads, their participation in the force differs depending on the position of the legs, so the quadriceps must be pumped differently.

Squats with a barbell, like all squats, heavily load the knee joint, which must be taken into account, since in this case it takes almost the entire load on itself. As a result, there is no need to chase weight; it should be remembered that this is not a strength exercise, but an exercise that develops hypertrophy of the anterior thigh, and, like any formative exercise, it does not involve a small number of repetitions and “cheating”.

If you want to pump up your leg muscles, as well as strengthen your joints and ligaments, then front squats are what you need. However, skeptics think differently, that, on the contrary, it is harmful to your health and they are only right that if you squat, neglecting technique and load, then it is really dangerous. And if everything is done in moderation and correctly, then there can be no harm.

And this has long been a proven fact, since any system in the body develops (adapts to the conditions of its environment) only if it is properly trained (given a load). For example, all professional weightlifters (bodybuilders or powerlifters) have very large bones, because their body adapts to external stimuli (training) in such a way.

By the way, front squats (all types of squats with a load on the chest and delts) with a barbell perfectly train (develop) the front and back of the thigh, as well as the buttocks. This is why squats are so important in almost any sport, be it weightlifting, volleyball, football, basketball, martial arts, athletics, etc.

So, in order for squats with a load (barbell) on the chest to be beneficial, you need to follow certain rules, which we will discuss below.

Most of the load falls on the quadriceps muscles, which are considered one of the strongest in our body. In addition, the semitendinosus, semimembranosus, gluteus maximus and hamstring muscles (biceps femoris) are involved.

When you are in a static position, that is, standing vertically with a barbell on your chest, almost all the back muscles that allow you to maintain this body position are included in the work.

And finally, the rest of the leg muscles also participate in the squats themselves, as assistants and stabilizers.

Differences between front-loaded squats

This type of squat came to us from weightlifting, but squats with a barbell behind the back (the classic type of squat) came from powerlifting. The first type of squat (on the chest) is not as popular, unlike the classic squat, since it is more complex in the technique of execution and less “spectacular” for others, since it does not allow you to lift as much weight as in the classic.

And yet, the most important difference is that squats with a weight on the chest maximize the load on the quadriceps.

Execution technique

The whole exercise can be divided into 4 main components:

Keeping weight on chest

There are two main options for holding a barbell on the chest: the weightlifting method and the one that almost all bodybuilders use.

1. In the first option, you need to crawl under the barbell and grab the bar with a grip slightly wider than shoulder-width. Next, the back bends, the chest moves forward, and the weight is taken on it. Your arms should be strongly bent and your elbows pointing forward, this is very important.
2. The second option is to stay out of bodybuilding. First you need to stretch your arms forward and crawl under the barbell. After which you need to bend your back and take the bar to your chest. Then you should cross your arms, and in this position cover the bar from above. To prevent it from possibly rolling forward, your elbows should be raised as high as possible.

In both cases, the bar should be held high on the chest, approximately between the collarbones and the beginning of the deltoids (shoulders).

It was not by chance that it was said about the back deflection; due to this position, the barbell does not roll down.

Initial position

So, you have removed the barbell from the racks. Now step back a little, your feet are shoulder-width apart (you can put them a little wider), it’s better to turn your toes out a little. Slouching your back is strictly prohibited; to avoid this, look up or straight, but not down. You should avoid unnecessary movements with the barbell to get into the starting position; the fewer steps you take, the better.

Performing the exercise

The starting position has been accepted, it’s time to squat. Slowly, in a smooth motion, lower yourself with the barbell down. Lower yourself until you feel that you are performing the exercise technically correctly. The heels should not come off the floor, you need to stand completely on the entire foot.

Lower yourself down until your thighs are parallel to the floor or as far as possible. Having reached it, return to the starting position. The speed of squats depends on the working weight and on the tasks that you set for yourself before training. The most important thing is not to try to “fall” down with the barbell as quickly as possible. You need to get used to this type of squats; at first, it will most likely be very difficult for you to lower yourself into a deep squat. But with training, the flexibility and plasticity of your muscles will develop, and accordingly, you will feel more comfortable when performing.

How to breathe correctly

No less, and perhaps more important, is proper breathing during squats. Many athletes exhale in the starting position and take a deep breath during the squat. But it is much easier to do the exercise in reverse, that is, inhale in a vertical position and exhale when rising. This is necessary in order to reduce intrathoracic pressure, which greatly increases during straightening of the body.

1. The front squat works the quadriceps muscles much more than any other variation of the exercise. The uppermost part of the quadriceps is especially active, again, this cannot be achieved by any other types of squats and exercises. However, if you want to work the hamstrings, then front squats will have little effect on these muscles. Since most of the load falls on the upper part of the quadriceps.
2. This squat variation allows you to go deeper into a squat than others.
3. The tempo of the rise from the squat to the starting position can vary from smooth to explosive. As for lowering down, as mentioned above, any sudden movements in this phase are excluded. Everything is done at a measured, smooth pace.
4. Abdominal work is also important in this exercise. Because it helps support your back. That is, the abs should not be relaxed, otherwise it can have a detrimental effect on your back.
5. Under no circumstances should you lift your heels off the floor or place a block or plate under them while performing the exercise. Since this only disrupts the exercise technique and loads the knee joint even more, as a result of which it only wears out.

Increasing load

If previously you only performed squats with a barbell on your shoulders, then you need to increase the load when squatting with a barbell on your shoulders very carefully... There is no need to force things, trying to reach the maximum weight in a short period of time. It is better to do this gradually, over several months.

In general, you need to try to lift weights not by using weight, but by complicating the technique, and I have already talked about this. Since when lifting maximum weights, you neglect the exercise technique. This means that the load does not go to the target muscles, but to the ligaments, joints and other auxiliary muscles.

The unpopularity of front-loaded squats

If you go to any gym, you will probably see at least one athlete doing squats with a barbell on their shoulders. But it is unlikely that athletes who hold a barbell on their chest while squatting will be as common. Why is this happening? Why do most athletes squat with a barbell on their shoulders?

The answer is quite simple: the front squat is technically a much more difficult exercise. In addition, many bodybuilders like to impress others by putting a whole set of plates on the barbell, placing it on their shoulders. When performing a squat with a load on the chest, this will not work, since this type of squat is much more difficult than the classic one. Therefore, the weight has to be reduced significantly.

A few words about the risk of injury from exercise

As strange as it may sound, when performing a standard variation (classic type) of squats, the risk of injury is much higher than when the barbell is on the chest. It has been noticed that performing classic squats with heavy weights in 50% of cases leads to problems with the spine in the future. And those athletes who squat exclusively with a barbell on their chest are practically not susceptible to such injuries.

What is the reason for this? There are two main points here: firstly, when squats with a barbell on the front, less weight is used, which, by the way, does not in any way affect the effectiveness of the exercise, so the back experiences significantly less load. And secondly, if you squat with a barbell on your front, your back is automatically held in a straight position, while under the influence of a lot of weight on your shoulders, your torso usually leans forward.

However, it is worth understanding (remembering) that the causes of any injury are excessive load and incorrect exercise technique, so if you do not neglect this, the risk of injury will be reduced to zero.

Special requirements are placed on the muscles responsible for supporting the spine. During front squats, the strength of these muscles is seriously tested. These include: the abs and lower back. Therefore, first you should take care of strengthening them. And only then try your hand at this variation of squats with heavy weights. Until then, work with an empty bar to master the technique of the exercise and develop the neuromuscular connection between your brain and muscles. Once you master the technique, you can add weights to the bar.

Squats using a Smith machine

The exercise technique on the Smith machine is no different from squats with a load on the chest. However, there is a slight difference between these two squat options and it lies in the fact that: squats on a Smith machine increase the load on the quadriceps even more, but at the same time, exclude from the work the muscles that are responsible for the balance of the body. As a result, it turns out that squats on a Smith machine are isolating, unlike squats with a chest load.

Summarize

1. It is necessary to take the correct position of the back before removing the bar from the racks, and not vice versa.
2. Keep your elbows as high as possible, but at the same time you should be comfortable.
3. Don't slouch - keep your back straight and your chest forward to better stabilize the bar.
4. Do not lift your heels off the floor or place any objects under them.
5. When you stand up, do not bring your knees inward.
6. For beginners and not only - do not chase heavy weights, but strive to complicate the technique of performing the exercise, as experienced professionals do.
7. Remember, everything should be in moderation - learn to feel your body.
8. And lastly, before you start squats, you should consult your doctor. Since, perhaps, such a load is prohibited for you.

Exercise, eat right and get better - good luck to you.

This squat is one of the most favorite exercises of the well-known Arnold Schwarzenegger. It is focused on shaping the anterior thigh. The principle of execution is almost the same as “squats with a barbell on your shoulders.”

The starting position is occupied by one of the possible options:

• Raising the barbell to the chest from the floor - “weightlifting clean and jerk”,
• Remove the barbell from the racks with a wide grip away from you or a narrow grip towards you.

Front squat technique:

• Use the careful preparation and precautions we have detailed previously.
• Take the barbell to your chest
• Balance it out
• Feet should be shoulder-width apart or in the “heels together, toes apart” position.
• Inhaling as you lower, slowly squat down.
• Keep your back straight. Don't bend it.
• Continue downward until the top of your quadriceps is parallel to the floor. A deeper squat is not always beneficial and is not suitable for everyone.
• At the bottom point of the trajectory, stop for a couple of seconds.
• As you exhale, straighten your legs and return to the original vertical position.
• In order to get maximum results, it is recommended to do at least 8 repetitions per set.

It is important to understand that squats, in principle, are perhaps the most time-consuming exercise in bodybuilding and bodybuilding - the maximum possible number of different muscle groups are involved, plus enormous stress for the cardiovascular, circulatory, respiratory, and other systems of the body as a whole. Therefore, do not overdo it with the load. And be extremely careful - this time!

Well, and secondly, devote a sufficiently large amount of time! After all, your heart, respiratory and circulatory systems also need training. And no less than your muscles! Remember the golden rule: if you shift your focus towards strength training at the expense of aerobic training, sooner or later you will “earn” some kind of chronic disease, and then your further bodybuilding can be put on hold. What to do to prevent this? – the answer is simple: regular and no less long-lasting

Everyone knows such a basic exercise as squats with a barbell. Its classic execution occurs. But there are other different types of squats and a huge number of techniques for performing them. A wide variety allows the athlete to choose exactly the exercise that is needed to work out a particular muscle group.

The back squat, or front squat, is an exercise that requires the athlete to have some flexibility in the wrists, shoulders, ankles, and hips. Unlike the classic squat, in this case the gluteal muscles are much less involved in the work. The main load is located on the outer part of the quadriceps femoris muscle (quadriceps) and the lumbar region. All other leg muscles work as helpers and stabilizers.

This basic exercise will help you build muscle mass, develop flexibility, and increase quadriceps strength.

Technique for performing front squats

In the photo there is a Kachkovsky or cross grip

Many new bodybuilders are unable to control and hold the barbell correctly when front squatting. The roots of the problem lie not in the complexity of the exercise, but in the lack of technical foundations when performing it.

Following technique is extremely important! To learn how to properly perform a front squat, you need to start your approaches with an empty bar, gradually and slowly increasing the weight. And in order for good muscle memory to appear, you can warm up with squats with your own weight in the morning after sleep or before training.

According to the style of performing squats with a barbell on the front, there are two options for performing them, the difference between which lies in the difference in gripping the barbell:

1. Kachkovsky or cross grip convenient for small and medium weights. In this grip, the hands are taken crosswise as shown in the photo above.

The barbell should be positioned so that it occupies the space where the front and rear deltoids are separated by the collarbone, gripping the bar with crossed arms.

2. Weightlifter grip(see photo below) involves grasping the barbell shoulder-width apart, tucking your elbows. The bar in the correct position will rest on your shoulders and not hang on your arms. When performing a weightlifting grip, you will need additional flexibility in your arms and shoulders, otherwise all the load will go into your hands.

You need to approach the rack and place your shoulders under the barbell. The grip should be approximately shoulder-width apart (a little more can be done), the elbows should be moved forward a little, and the palms should look up, as if they were under the bar.

After removing the projectile, take a step back so as not to catch the racks when approaching. Place your feet shoulder-width apart, keep your back straight (your pelvis and feet should be under the bar), and your head slightly elevated. This will be the starting position:

1. Inhale, hold your breath and begin the approach.
2. Squat until you can do it (no less than your thighs are parallel to the floor) with a perfectly straight back. The tilt of the body at the bottom should not be as large as when squats with a barbell on the shoulders.
3. Then return to the starting position, exhaling deeply at the heaviest point of the lift. At the top point, it is worth additionally statically straining the thigh muscles.

The speed of the squat depends on the training objectives and the weight used in the squat. You can go up a little faster than you can go down.

You need to monitor your technique throughout the entire exercise. The back should be straight, slightly arched in the lower back, the chest extended forward, and the elbows raised so that the bar does not roll down. The feet should be pressed tightly to the floor with their entire surface so that the heels do not lift off the floor during the squat. This is why many athletes perform squats only in front of a mirror - this allows them to immediately eliminate mistakes and clearly control every movement.

Variation in the position of the feet allows you to move the load from the outside of the quadriceps to the inside.

To ensure that the execution technique does not fail, the weight when squatting with a barbell on the front should always be less than the weight when squatting on the shoulders.

Video on how to do front squats with a cross grip correctly:

Front squats are very similar to regular squats, only here the main load falls on the quadriceps (the muscles responsible for hip extension). This is possible due to the fact that the barbell is held in front of you on your shoulders. Thus, the center of gravity shifts, and it becomes possible to place your feet narrower.

There are also two types of grip for this exercise. The first is the classic grip, which unfortunately is not suitable for everyone. To use this type of grip, you must have good mobility (flexible) elbow and wrist joints. The advantage of this type of grip is good fixation of the barbell. Holding her this way prevents her from sliding onto her elbows. And the second type is the cross grip, which is quite simple and does not require special joint flexibility.

We will consider this type of grip and other subtleties.

Technique for performing front squats:

1. Place the barbell on the racks at shoulder level.
2. Approach it so that it is located on your front delts.
3. Cross your arms so that they hold the barbell on your shoulders. Place your thumbs under the bar and your other fingers on top of it.
4. Bend your lower back, straighten your back and raise your elbows slightly higher than the bar. This will prevent him from sliding onto his elbows. The head is raised slightly up.
5. Remove the barbell and step back. Place your feet shoulder-width apart.
6. Take a breath and slowly squat down, starting the movement not by moving your pelvis back, as in regular squats, but by bending your knees.
7. Having reached the bottom point, rise up in one coordinated movement and, passing the point of maximum load, exhale.
8. At the top point, pause for a moment and take a breath, repeat the squats for the specified number of repetitions.
9. Having finished the squats, we place the barbell on the racks in the same way as we took it.

Muscles involved in the exercise

Features of front squats:

• Keep your elbows level with the bar. By lowering them lower, you risk losing your balance.
• Keep your lower back arched and your back straight all the time.
• Keep your head down while doing squats. Keep it slightly elevated.
• Don't lift your heels off the floor.
• Keep your weight in your heels and midfoot rather than on your toes.
• Don't bring your knees together when lifting the barbell.
• Perform squats in a belt and with a belay partner, this will protect you from possible and unnecessary injuries.

You can also perform this exercise in. In this option, you do not need a belay partner, since the mount has special hooks, thanks to which you can place the barbell at any time. Also, thanks to the fastening, you don’t have to worry about losing your balance. The guides will not allow you to deviate from the trajectory of movement. But they are also partially constraining.

If you are uncomfortable doing front squats, then you can do them instead, which are a little easier in technique.