To do this, sink lower than you’d normally squat, allowing the rack or cage to catch the barbell, and come up from underneath.Īnother option is to work with a spotter during your barbell squat reps. If the weight gets too heavy and you aren’t able to complete the squat rep, use the rack or cage to your advantage. Push through your entire foot to return to start.Begin to sit back with your hips, bending the knees, and stopping when your thighs hit parallel to the ground.Again, your feet should be shoulder-width apart, toes slightly out, core braced, and chest up. It you straighten your arms in front of you, the barbell shouldn’t move. Position the barbell so it’s resting on the front side of your shoulders.You’ll need a lighter barbell for the front squat, too. More quad-specific than a back squat, the front squat loads the weight on the front of your body instead.
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