Front squats with a barbell on the chest. Squats with a barbell on the chest and on hands

As you might have already guessed, the exercise in question is aimed at developing the leg muscles. Moreover, this is not a replacement for regular squats with a barbell on the shoulders, since squats with a barbell on the chest are aimed specifically at enhanced training of the quadriceps. Experienced bodybuilders definitely have these squats in their arsenal to build bigger and stronger thighs. Of course, when performing such squats, all the muscles of the legs work, so you should not think that the exercise is of little use for them.

Controlling the apparatus during such squats is not so easy. The technique is much harder than with front squats. Therefore, it is recommended to start with small weights precisely to master the correct technique, in order to learn to feel the barbell and manage its weight safely for your health.

If you have never done front squats and are about to start, then it is better to reach a normal working weight over the course of 1-1.5 months. What's the hurry when it comes to your safety?

Basic rules

How to place your feet?

The position of the legs during front squats is slightly different from their position during basic squats with a barbell on the shoulders. With the described exercise the legs should be quite narrow, preferably closer to the “shoulder width” value. Naturally, the socks are slightly turned away from each other to the sides.

Back position

You need to follow the same rules for back safety as in other types of exercises with heavy weights. The back should be arched and tucked. You should use a belt if you are unsure that your back muscles can withstand the load.

A strong tilt of the torso forward is harmful and dangerous, and pulling the torso back is very dangerous. One of the main rules in technique is to try to control your back so that most of the load does not fall on it.

You need to strive to ensure that the spine remains in an almost vertical position throughout its entire amplitude, with a very slight movement of the torso forward at the lowest point. Of course, the spine itself is not a stripper pole, but you probably understand what exactly was meant.

Head position

It is advisable to slightly raise the chin b. This is helpful for proper back alignment and thoracic tension. If thoracic region will be tense, then the entire torso will be stronger, the back will be straighter, and accordingly the exercise will be easier and safer.

Breath

Watch your breathing. Exercise puts a lot of stress on the cardiovascular and respiratory system. You cannot hold your breath. Each squat is accompanied by inhalation and exhalation. Inhalation should be done while lowering (applies to small weights).
If the weight of the barbell is very large and the load becomes strong even when lowering, then it is most effective to inhale with straight legs and exhale during both phases, and in the first phase the exhalation is done slowly, and during the ascent you need to exhale, as they say, “from the heart.”

Don't neglect your breathing! Have you seen the video where a guy faints from overexertion and lack of oxygen https://www.youtube.com/watch?v=jh2OYzcdPxM? So imagine that this can happen with 150 kg of glands on the chest, and maybe more. This is very dangerous.

Amplitude

Perhaps, the most useful and correct extreme point is parallelism of the thighs to the floor. Some athletes prefer the deepest range of motion, that is, bending their knees until the natural maximum physiological extreme point is reached. But this is a rather dangerous and uncomfortable position, and not accessible to everyone due to lack of joint mobility. Therefore, it is best to stick to the hip-to-floor position.

If you are a beginner and find it difficult to squat through a normal range of motion, then most likely you should either lower the weight or work with a low weight in the amplitude possible for you until you notice that progress has begun and you are already deep enough and squat confidently so that the weight can be increased.

What you need to know about grips

Grip selection– this is the first thing to start with. The most common grips for this exercise are classic and cross grips. To determine which grip is best for you, first you need to determine the mobility of your joints. The classic grip is the safest and is used by most athletes. If elbow or shoulder joints do not allow you to grasp the barbell with a classic grip, then in this case a cross grip will help out.

Classic grip.

Hands straight in front of you with an overhand grip. The bar rests on the upper chest, shoulders and palms. The grip width should be such that the hands are close to the shoulders when performing the exercise.

Cross grip

The bar rests on the upper chest and shoulders. Both arms are extended straight in front of you at the shoulders, but bent at the elbows so that the hand right hand rests on the left shoulder, and the left hand rests on the right shoulder. In this case, one of the forearms is on top of the other, and the barbell is located under the forearms on the shoulders and upper chest.

Dangers and common mistakes

We categorically exclude spinning with a wheel.– this leads to injuries. If no injury occurs, lucky, hooray! But what is the effectiveness of the exercise? The center of gravity shifts to the toes, the barbell falls (not just to the floor, because it might even fall on the foot of some lucky person who happens to be nearby). A sharp bend back in the starting position can severely tear your back, damage your spine, harm your chest, and more.

Sharp jerks and sudden drops are not good. When climbing up, you should not strive for maximum speed, as this can lead to tears and other injuries. Similarly, when lowering, if you squat too quickly, you can stall and harm your health (in the best case, just tilt the bar back and remain without injury).

It was described above that there is an extreme amplitude value. If you think this method of squats is more effective, you should know that it can be called extreme.

Safety precautions

A few more good advice: unsure of weight - don’t take it! If you squat down and realize that the weight is too heavy, immediately drop the barbell forward.

Features of grips

Special Caution must be taken when using a cross grip. Not only is it more difficult to jump out from under the bar with such a grip than with a classic grip, but it also often there is a swaying from side to side at the very beginning of the exercise, which takes away the athlete’s self-confidence and interferes with muscle concentration. Just being careful and vigilant.

Although the classic grip is safer, you shouldn’t “relax” with it either. Elbows need to be raised and spread apart. This position of the elbows ensures rigidity chest, which helps to squat (unnecessary load is removed).

Step by step instructions

In principle, there is nothing complicated about this and, probably, the vast majority of beginners already guess or know the sequence of these steps. For every firefighter, the correct sequence is written on the list:

That's basically the whole technique. Be careful and good luck in your sport!

engages and separately loads the quadriceps femoris muscle and partially the gluteal muscle. This exercise allows you to maximally pump the quadriceps, without involving the muscles of the auxiliary group - in particular the spinal muscles. The targeted orientation of the exercise greatly helps prevent injuries and reduces the load on the knee joint.

Preparation for execution

Before performing a front squat, you should prepare your muscles, tendons and joints well. To this end, you need to follow universal sports practice - perform a lighter version of the exercise.

It would be best to perform a series of squats with minimal weights - a bar or dumbbells on your shoulders. During the process of adaptive loads, the warm-up weight should be brought to the maximum level, which will be 85-90% of the working weight.

The load when performing a front press for beginners should take into account gender differences: for men, working weight is up to 30 kg, for women – up to 20 kg. The number of repetitions and approaches is the same - 3-4 sets of 12 times.

Execution technique

Despite the apparent ease of execution, do not be deceived - front squats require clear technique and basic training.

It is necessary to distinguish between two versions of squats with a barbell on hands , the fundamental difference between them is in holding the barbell. The method used in weightlifting training is with a direct grip of the barbell; in classical bodybuilding, a cross grip is used. Please note that it is not recommended to lift heavy weights with a cross grip.

The technique of performing the squats themselves is completely identical in both variations of the exercise and consists of the following main stages:

1. The bar should be positioned on the rack holders at shoulder level;
2. Approach the rack and squat slightly, placing your shoulders under the bar;
3. Using a firm grip, fix the barbell on your chest in the area of ​​the front delts;
4. The grip of the barbell during a weightlifting squat should be slightly wider than the shoulders; in the version used in bodybuilding, the distance between crossed palms should be no more than 15-20 cm;
5. The feet should be positioned shoulder-width apart, the vertebrae straight, toes turned out;
6. Elbows should be directed forward, parallel to the floor;
7. Perform controlled deep squats, returning to starting position as quickly as possible.
8. Before starting the exercise, take a deep breath, exhale during the descent and return ascent.

Common mistakes:

• Changing the position of the elbows as you approach the bottom point;
• Deflections in the vertebra;
• Lifting heels off the floor;
• Bringing the knees together when returning to the starting position;
• Incorrect technique or holding your breath.

Squats with a barbell on hands

As another variation of the front squat, you can try hand squats. Like the previous option, this one works great on the quadriceps and glutes. But here there is a strong load on the back and arms, like stabilizers. It is worth noting that this exercise requires a well-stretched back, since if this requirement is absent, you simply will not be able to sit with your arms outstretched.

Technique:

• Take the barbell in your hands and stand straight;
• Throw it over your chest and squeeze it up;
• With a straight back and straightened arms, squat as low as possible, leaning forward and bending your arms a little further back;
• The toes should be turned out to the sides, as should the knees.

This exercise is very difficult in terms of balance. It is important to move the bar slightly back at the extreme point, arching your shoulders and your body forward.

Experts' opinion

As a formative exercise for developing upper thigh hypertrophy, the front squat involves large number repetitions and using average weights. The main difference from the standard squat is the greater load on the quadriceps and the use of the muscles of the upper shoulder girdle.

A squat with a barbell on hands is great exercise to develop a sense of balance and stretching. As an element of the weightlifting snatch, it also quickly develops strength.

For variety, it is recommended to include these exercises in your training program. They will be especially useful for those who have poorly developed medial head of quadriceps.

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 a classic grip, which unfortunately is not suitable for everyone. To use this type of grip, you must have good mobility (flexible) elbows 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 set up 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.

One of best exercises To work your legs, use a front squat or front squat. This exercise emphasizes the load on the quadriceps and does not involve so much gluteal muscles like a regular squat. In addition to many advantages, front squats also have a significant disadvantage - complex technology a task that many beginners will not be able to master right away. Execution this exercise requires the athlete to have great stability and a sense of balance.

Benefits of Front Squats

• Allows you to build powerful quadriceps, strengthen your lower back and increase the strength of your abdominal muscles;
• Reduce the likelihood of injury knee joint and reduce the load on the spine;
• Compared to, much less torque is created on the lower back;
• Develops a sense of balance and stability in the athlete;
• Helps overcome stagnation in the progress of leg muscles.

As you can see, front squats have a lot of advantages and only one drawback - a more complex technique. Let's see how to properly perform front squats?

Front squats can also be performed on a Smith machine - this option is easier for beginners, as it does not require extreme stability and balance.

If you are just starting out in bodybuilding or any other by force sports and want to learn correct technique front squat, then you need to take light dumbbells instead of a barbell and train to squat with them.

Common mistakes when performing front squats

Front squats can also be performed with a barbell in your hands, but with this option the wrists and forearms are very heavily loaded, and with large scales this often leads to injury. This method of execution is more suitable for weightlifting athletes who need strong wrists and forearms to perform various jerking movements. In bodybuilding, most athletes perform a front squat with their arms crossed.

Front squats for bodybuilding

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Front Squats for Weightlifting

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Everyone knows this basic exercise like barbell squats. Its classic execution takes place. But there are others various types squat and a huge number of techniques for performing it. A wide variety allows the athlete to choose exactly the exercise that is needed to work out separate group muscles.

Back squats or front squats are an exercise that requires the athlete to have some flexibility in the wrists, shoulder girdle, ankle 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 lumbar region. All other leg muscles work as helpers and stabilizers.

Basic exercise will help increase 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 bar must be positioned so that it occupies the place where the front and rear delts separated by the collarbone, grasping the bar with crossed arms.

2. Weightlifter grip(see photo below) involves grasping the barbell shoulder-width apart, tucking your elbows. Vulture in correct position will lie 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 about outside quadriceps to the inner.

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: