Josh’s Front Squat Guide(Or how not to look like a ‘tard)

How to Look the Most Awesomest!(Exercise description)

Starting Position

Position your body under and slightly behind a curl rack. Lift the bar and let it rest in your grip and lay slightly superior portion of your pecs. Do not support the bar with your throat.

Typically the bar grip is with your palms facing forward with your wrists hyperextended; your hands will be about a foot outside of your shoulders. Comfort and/or flexibility may dictate slight deviation.

Place your stance slightly wider than shoulder width, with your toes pointed out at a slight outward angle.

Chin up and head straight ahead. Keep (a flat) back positioning through the lift with an arched base of the spine.

Abdominals should be flexed; spinal extensors and core muscles support the spine.

Down PhaseJoint Action Contraction Muscle Group Specific Muscles

Hip joint Flexion Eccentric Hip Joint Extensors

gluteus maximus, semimembranosus, semitendinosus and the biceps femoris

Knee Joint

Flexion Eccentric Knee Joint Extensors

rectus femoris, vastus medialis, vastus intermedius and the vastus lateralis

Ankle Joint

Dorsi Flexion Eccentric Ankle Joint Plantar Flexors

gastrocnemius, soleus, tibialis posterior, flexor hallucis longus, flexor digitorum, peroneus longus and the peroneus brevis

Down Phase

Inhale deeply and begin to lower your hips (picture sitting in a low chair for depth) Position the top of your thighs (slightly) lower than parallel Do forward lean the trunk

Up Phase

Joint Action Contraction Muscle Group Specific Muscles

Hip joint Extension Concentric Hip Joint Extensors

gluteus maximus, semimembranosus, semitendinosus and the biceps femoris

Knee Joint Extension Concentric Knee Joint Extensors

rectus femoris, vastus medialis, vastus intermedius and the vastus lateralis

Ankle Joint

Plantar Flexion Concentric Ankle Joint Plantar Flexors

gastrocnemius, soleus, tibialis posterior, flexor hallucis longus, flexor digitorum, peroneus longus and the peroneus brevis

Up Phase

With a powerful drive explode out of the previous position. Extend your hips, knees and ankles back towards the starting position

Shoulders, knees and hips stay over the ankle Firm placement of the feet is critical for stability Upon extension (thighs 30 degrees above parallel) slowly expel air through your mouth

Yes, I realize this isn’t a front squat. No, your excuses still don’t matter, little girlyman.

Shut up and Squat(Error Detection and Prescription)

Performance Errors, Violations of Mechanical Principles, and why you look stupid Poor positioning/placement of foot or grip Incorrect, inability, uneducated, or whatever excuse you use Improper breathing/ premature exhalation Being a sissy Under-developed muscle recruitment

Weak abs- Blast straps, roll outs and suit case deadlifts will help Elbow placement- Dumb bell external rotations and Face-pulls! Weak stance- You’re probably just a spineless urchin, but PNF stretching, myofascial

release, and trap raises should help you stand like a man! In the case that you are in fact a woman you are exempt from previous

mentioned displays of manly stance. Not being awesome(est) Inadvertently performing a bicep curl as a result of being in a rack

Should you still suck…

you can start a pre-squatting conditioning program!

Sequential, Rest 90 seconds between each exercise.

Front squat workoutExercise Reps % 1RMFront squat 6 70%Rollouts 12

– Myofascia release extensions

*

Front squat 5 80%Stomach-up pull-ups†

6-8‡

Front squat 4 80%Trap raises 12 per arm

– PNF( intercostal) stretchFront squat 4 80%DB external rotations

12 per arm

Front squat 4 80%

Front Squat Summary (Hijacked from Musclemagfitness.com)

Main Muscle(s) Worked: Quadriceps Other Muscles (Secondary) Worked: Glutes, Hamstrings, Calves, Lower Back Equipment: Barbell Mechanics Type: Compound (When two or more joint movements are involved). Force: Push (Concentric contraction of the target muscle when movement is away from center of body). Utility: Auxiliary (An optional exercise that may supplement a basic exercise. Auxiliary exercises may place

greater relative intensity on a specific muscle or a head of a muscle).

Target Muscles Used for Front Squat

Quadriceps

Synergist Muscles Worked When Performing Front Squat

Gluteus Maximus Adductor Magnus Soleus

Dynamic Stabilizers Worked When Performing Front Squat

Hamstrings Gastrocnemius

Stabilizers Worked When Performing Front Squat

Erector Spinae Deltoid, Anterior Deltoid, Lateral Supraspinatus Pectoralis Major, Clavicular Trapezius, Upper Trapezius, Muddle Levator Scapulae Trapezius, Lower Serratus Anterior

Antagonist Stabilizers Worked When Performing Front Squat

Rectus Abdominis Obliques