Скачать или смотреть Barbell Front Squats

A lower-body exercise that targets the quadriceps, glutes, and core, the barbell front squat requires an upright posture and excellent wrist/shoulder mobility for the "front rack" position. The barbell rests on the front shoulders. Compared to back squats, this exercise is excellent for developing the quadriceps and improving posture because of the key technique, which includes keeping elbows up, chest up, core braced, and driving through heels. It is frequently started with minimal weight or an empty bar.

How a Barbell Front Squat Is Performed
Setup: Attach the clips and place the bar in a rack at shoulder height.
Grip: Place the bar beneath your front deltoids or shoulders. To construct a shelf, use an overhand grip that is slightly broader than your shoulders or the "clean grip" with your fingers on the bar and your elbows pointing forward.

Unrack & Stance: Raise the bar, step back a little, and place your feet hip-width apart with your toes slightly out.
As you descend, take a breath, fortify your core, raise your chest, and look forward. With your elbows raised, drive your hips back and bend your knees outward.
Ascent: Powerfully stand back up after driving through your heels while maintaining a strong core and raised elbows.
Rack: Make a controlled return to the rack.

Important Form Cues
Elbows Up: Crucial for maintaining an upright, sturdy torso and preventing the bar from rolling forward.
Avoid curving your back and losing your balance by keeping your chest up and your eyes forward.

Knees Out: Prevents knee collapse, safeguarding joints.
Push Through Heels: Activates strong leg muscles and maintains weight balance.
Advantages
Quad-Dominant: Excellent for developing powerful quadriceps.
Enhances Posture: Requires and enhances shoulder mobility, midline strength, and core stability.
Building Strength for Olympic Lifts, such as the Clean & Jerk, is the foundation for other lifts.

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