HOW TO FRONT SQUAT: Build Bigger Quads & A Stronger Squat
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Date: 2019-11-06
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Comments and reviews: 9
Brie Sullivan
Unrelated, but Im on my feet all day at my job, as I work at a daycare (right now Im in the 2-3 yr old room. Aka Im running around all the time after the kids. The most sedentary I get is when Im reading a book to them, doing a table activity, standing, or patting their backs at nap time. However, Im often a lot more active. For example, Ive had to chase kids down when its time to go inside, I have to lift kids onto the changing table, I have to lift the cots when I put them out for nap and then pick them up when nap is over, i have to carry kids if theyre throwing a fit and refuse to walk in the line, etc. And last week, I had a kid take off out of the classroom, out the back door to the mini playground(Which is in a long, narrow, alley type area, and run all the way to the back. I had to take off after him and then carry him back (hes a big boy. My point: Im on my feet all the time. How does this count for my cardio?
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Unrelated, but Im on my feet all day at my job, as I work at a daycare (right now Im in the 2-3 yr old room. Aka Im running around all the time after the kids. The most sedentary I get is when Im reading a book to them, doing a table activity, standing, or patting their backs at nap time. However, Im often a lot more active. For example, Ive had to chase kids down when its time to go inside, I have to lift kids onto the changing table, I have to lift the cots when I put them out for nap and then pick them up when nap is over, i have to carry kids if theyre throwing a fit and refuse to walk in the line, etc. And last week, I had a kid take off out of the classroom, out the back door to the mini playground(Which is in a long, narrow, alley type area, and run all the way to the back. I had to take off after him and then carry him back (hes a big boy. My point: Im on my feet all the time. How does this count for my cardio?
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Jennings
The cross grip is the worst. In order to secure the bar from falling, you have to press it down on your shoulders. This means youre literally pressing down on your own posture which makes the weight feel way heavier and that will probably bruise your shoulders and make you hate this exercise. Learn how to stretch your forearms and wrists and train with the Olympic grip. Because if you look at how the hands are placed, you can see that they actually make the weight feel lighter on the shoulders/posture. This allows your torso to stay open and grow stronger that way.
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The cross grip is the worst. In order to secure the bar from falling, you have to press it down on your shoulders. This means youre literally pressing down on your own posture which makes the weight feel way heavier and that will probably bruise your shoulders and make you hate this exercise. Learn how to stretch your forearms and wrists and train with the Olympic grip. Because if you look at how the hands are placed, you can see that they actually make the weight feel lighter on the shoulders/posture. This allows your torso to stay open and grow stronger that way.
reply
Alireza Amin
Great How to video. I just started working out few weeks ago and Im following your techniques for proper form. but my gym doesnt have a barbell rack to safely get the barbel on, instead they have a smith machine. for now i can bring the bar up myself (since Im starting with very light weight to learn the forms first) but Im finding it more difficult as im adding weight for front and back squat and overhead press. It would be great if you make a video on how to use smith machine for squats and other workouts and maybe a comparison on free weights vs machine.
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Great How to video. I just started working out few weeks ago and Im following your techniques for proper form. but my gym doesnt have a barbell rack to safely get the barbel on, instead they have a smith machine. for now i can bring the bar up myself (since Im starting with very light weight to learn the forms first) but Im finding it more difficult as im adding weight for front and back squat and overhead press. It would be great if you make a video on how to use smith machine for squats and other workouts and maybe a comparison on free weights vs machine.
reply
papaspaulding
Hi Jeff, not sure how to request topics for future videos so I'll just throw it up here in the hopes you see it? Can you do a video examining research and conclusion as to if its possible to change muscle fiber types in a muscle group through training? ie changing a type 2 muscle dominant muscle group to be type 1 dominant? I'm convinced for the most part it is possible over time given my own experience but can't seem to find anything conclusive (although admittedly I've not delved deep enough into it) Would love to see you do a video on this. Thanks Jeff
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Hi Jeff, not sure how to request topics for future videos so I'll just throw it up here in the hopes you see it? Can you do a video examining research and conclusion as to if its possible to change muscle fiber types in a muscle group through training? ie changing a type 2 muscle dominant muscle group to be type 1 dominant? I'm convinced for the most part it is possible over time given my own experience but can't seem to find anything conclusive (although admittedly I've not delved deep enough into it) Would love to see you do a video on this. Thanks Jeff
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Gerald Esterman
6: 07 Did Bro Jeff pick up that move from Demi Moore in Striptease? :pSeriously though, great video as always Jeff and even though I've been Front Squatting for years, you taught me something new. Wrist pain is my Number 1 limiting factor with Front Squatting, but I'm going to try the 2 finger hold technique today and hopefully it will reduce the wrist pain. If anyone wants to try some fantastic Wrist Yoga, check out David Proschyn. Search for it, or check out my Best Yoga Videos playlist. Happy Front Squatting
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6: 07 Did Bro Jeff pick up that move from Demi Moore in Striptease? :pSeriously though, great video as always Jeff and even though I've been Front Squatting for years, you taught me something new. Wrist pain is my Number 1 limiting factor with Front Squatting, but I'm going to try the 2 finger hold technique today and hopefully it will reduce the wrist pain. If anyone wants to try some fantastic Wrist Yoga, check out David Proschyn. Search for it, or check out my Best Yoga Videos playlist. Happy Front Squatting
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Artem Gordon
I had surgeries on my ankles and heels and back squats cause my center of gravity to throw me backward, which led me to try out front squats. I feel like my extension is a lot more vertical against the ground and I experience a lot less lower back pressure as well. Sure, the weights have to be dropped down but due to my lack of mobility in my ankles I am able to counterbalance the front weight using my hips to go deeper down without hyper-flexing my lower back
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I had surgeries on my ankles and heels and back squats cause my center of gravity to throw me backward, which led me to try out front squats. I feel like my extension is a lot more vertical against the ground and I experience a lot less lower back pressure as well. Sure, the weights have to be dropped down but due to my lack of mobility in my ankles I am able to counterbalance the front weight using my hips to go deeper down without hyper-flexing my lower back
reply
Jacob Waldron
I still can't get front squats Very frustrating. The chocking interferes with my breathing, the bar rests on the bone, and my hip has been in pain 3 weeks after I do front squats. These actually hinder my high bar and low bar squats since my hip and my esophagus are now in pain. I've tried no weight on the bar and worked my way up to 95lb, but no improvement over 8 months recent practice. Seems like a waste of time Anyone have suggestions?
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I still can't get front squats Very frustrating. The chocking interferes with my breathing, the bar rests on the bone, and my hip has been in pain 3 weeks after I do front squats. These actually hinder my high bar and low bar squats since my hip and my esophagus are now in pain. I've tried no weight on the bar and worked my way up to 95lb, but no improvement over 8 months recent practice. Seems like a waste of time Anyone have suggestions?
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Michael Hilliard
Hey Jeff I bought one of your programs (chest hypertrophy, but Im new to the front squat and Im having a really hard time keeping my back straight, and also not lifting my heels or losing my balance on the way up or down. For now Im just trying to practice with body weight. Any other suggestions? (Ill send this to the email you listed in the program, too, but thought Id mention it here, too, since I was already here.
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Hey Jeff I bought one of your programs (chest hypertrophy, but Im new to the front squat and Im having a really hard time keeping my back straight, and also not lifting my heels or losing my balance on the way up or down. For now Im just trying to practice with body weight. Any other suggestions? (Ill send this to the email you listed in the program, too, but thought Id mention it here, too, since I was already here.
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Dacotah Anderson
Beautifully done. One of the most well done videos I have watched in my entire life. Nice work jeffnippard. I absolutely am going to pass on this information via my fitness instagram dacotahfitness. You will get ALL of the credit for my front squat description and progress. I'm going to send them to this exact video as well for a more articulate explanation on the technique of this lift.
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Beautifully done. One of the most well done videos I have watched in my entire life. Nice work jeffnippard. I absolutely am going to pass on this information via my fitness instagram dacotahfitness. You will get ALL of the credit for my front squat description and progress. I'm going to send them to this exact video as well for a more articulate explanation on the technique of this lift.
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