As you might have guessed, the exercise that will be discussed is aimed at developing the muscles of the legs. And 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 quadriceps training. Experienced bodybuilders have such squats in their arsenal for building large and strong hips. Of course, when performing such squats, all the muscles of the legs work, so do not think that the exercise is of little use for them.
Controlling the projectile with such squats is not so easy. Technique is given much harder than with squats with a barbell on the chest. Therefore, it is recommended to start with small weights precisely to master the correct technique, in order to learn how 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 for 1-1.5 months. Where to rush when it comes to your safety.
Basic Rules
How to put your feet?
The position of the legs in the front squat is somewhat different from their position in the basic back squat. With the exercise described legs should be fairly narrow, preferably closer to the "shoulder width" value. Naturally, the socks are slightly turned away from each other to the sides.
Back position
Follow all the same rules for back safety in the same way as in other types of exercises with heavy weights. The back should be arched, tucked in. You need to use a belt if you are unsure that the muscles of your back will 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.
It is necessary to strive to ensure that the spine remains in an almost vertical position throughout the amplitude, with a very slight removal of the torso forward at the bottom point. Of course, the spine itself is not a pole for strippers, but you probably understand what exactly was meant. 
Head position
The chin is preferably slightly raised b. This is useful for proper back alignment and chest tension. If thoracic region will be tense, then the entire torso will be stronger, the back will be more even, respectively, and the exercise will be done easier and safer.
Breath
We follow the breath. Exercise puts a lot of stress on the cardiovascular and respiratory system. You can't hold your breath. Each squat is accompanied by inhalation and exhalation. Inhalation should be done when lowering (applies to small weights).
If the weight of the bar is very large and the load becomes strong even when lowering, then it is most effective to inhale on straight legs, and exhale during both phases, and in the first phase exhale slowly, and on the ascent you need to exhale as they say “from the heart”.
Don't take your breath lightly! Have you seen the video where the 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. It is very dangerous.
Amplitude
Perhaps, the most useful and correct extreme point is the parallelism of the hips to the floor. Some athletes prefer the deepest range, that is, bending the 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 “thigh to the floor” position.
If you are a beginner and it is hard for you to squat in a normal range, then most likely you should either reduce weight or work with low weight in a range that is possible for you until you notice that you have made progress and you are already deep enough. and confidently squat 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 grip. 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 most athletes use it. If elbow or shoulder joints do not allow you to take the barbell with a classic grip, then in this case a cross grip will help out.
Classic grip.
Hands in front of you with a straight grip. The bar rests on the upper chest, shoulders and palms. The width of the grip should be such that the hands are next to the shoulders during the exercise. 
Cross grip
The bar rests on the upper chest and shoulders. Both arms are extended straight ahead 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 bar is under the forearms on the shoulders and upper chest. 
Dangerous moments and common mistakes
We categorically exclude the back with a wheel- this leads to injury. If there is no injury - lucky, cheers! But what is the effectiveness of the exercise? The center of gravity shifts to the toes, the bar falls (not the fact that it’s just on the floor, because it can even be on the leg of some lucky person who happens to be nearby). A sharp backbend in the starting position can severely tear your back, damage your spine, hurt your chest, and more. 
Sharp jerks and sharp lowering - not good. Climbing up, do not strive for top speed as this may result in cuts and other injuries. Similarly, when lowering, if you sit down too quickly, you can stall and harm your health (at best, just throw the bar back and stay without injury).
It was described above that there is an extreme value of the amplitude. If you think this way of squatting is more effective, then you should know that it can be called extreme.
Safety
Several Yet good advice: unsure of weight - do not take it! If you sat down and you understand that the weight is unbearable, immediately throw the barbell forward.
Grip features
special care must be taken when cross-grip. Not only is it more difficult to jump out from under the bar with such a grip than with the classic one, it is also often there is a buildup 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 be careful and be vigilant.
The classic grip, although safer, should not be “relaxed” with it. Elbows need to be raised and spread apart. This position of the elbows provides rigidity chest, which helps to squat (unnecessary load is removed).
Step-by-step instruction
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 on the list, the correct sequence is written:
That is, in general, the whole technique of execution. Be careful and sporting success to you!
engages and isolated loads the quadriceps femoris and partially the gluteus. This exercise allows you to pump the quadriceps as much as possible, without involving the muscles of the auxiliary group - in particular, the dorsal ones. The target orientation of the exercise largely contributes to the prevention of injuries and reduces the load on the knee joint.Preparing for execution
Before doing a front squat, you should prepare your muscles, tendons and joints well. To this end, you need to follow the universal sports practice - to perform a lightweight version of the exercise.
It would be best to perform a series of squats with minimal weight - a neck or dumbbells on your shoulders. In the process of adaptive loads, the warm-up weight should be brought to the maximum mark, which will be 85-90% of the working one.
The load when performing a front bench press for beginners should take into account gender differences: for men, the 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 seeming ease of execution, do not be fooled - the front squat requires a clear technique and basic training.
It is necessary to distinguish between two options for squats with a barbell on your hands , the fundamental difference is in holding the bar of the bar. The method used in weightlifting training is with a direct grip on the bar, in classic bodybuilding a cross grip is used. It should be noted that with a cross grip it is not recommended to lift large weights.
The technique for performing the squats themselves is completely identical in both variations of the exercise and consists of the following main steps:
- The bar should be positioned on the rack holders at shoulder height;
- Go to the rack and crouch slightly, bring your shoulders under the bar;
- With a firm grip, fix the barbell on the chest in the area of \u200b\u200bthe front deltas;
- The grip of the bar in a weightlifting squat should be slightly wider than the shoulders, in the version used in bodybuilding - the distance between the crossed palms should be no more than 15-20 cm;
- The setting of the feet should be shoulder width apart, the vertebrae are straight, the socks are deployed;
- Elbows should be directed forward, being parallel to the floor;
- Perform controlled deep squats, returning to initial position as quickly as possible.
- 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;
- Separation of heels from the floor;
- Reduction of the knees when returning to the starting position;
- Incorrect technique or breath holding.
Barbell Squats
Another variation of the front squat is to try the barbell squat. Like the previous version, this one works out the quadriceps and buttocks perfectly. 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, because in the absence of this requirement, you simply will not be able to sit down with outstretched arms.
Technique:
- Take the bar in your hands and stand up straight;
- Throw it on your chest and squeeze it up;
- With a straight back and straightened arms, sit down as low as possible, leaning forward, and arching your arms a little further back;
- The toes should be turned out to the sides, as well as the knees.
This exercise is very challenging in terms of balance. It is important at the extreme point to take the bar back a little, arching the shoulders, and the body forward.
Expert opinion
As a formative exercise for developing upper thigh hypertrophy, the chest squat involves a large number of repetitions and the use of average weights. The main difference from the standard squat is the greater loading of the quadriceps and the involvement of the muscles of the upper shoulder girdle.
The barbell squat is great exercise to develop a sense of balance and stretching. As an element of the heavy alethic snatch, it also develops strength quickly.
As a variation, it is recommended to include these exercises in your training program. They will be especially useful for those who have a poorly developed medial head of the quadriceps.
The barbell chest squat is 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 put the legs already.
There are also two types of grip in this exercise. The first is the classic grip, which, unfortunately, is not suitable for everyone. To use this type of grip, you must have well mobile (flexible) elbows and wrist joints. The advantage of this type of grip is a good fixation of the barbell. By holding her in this way, she does not slide down onto her elbows. And the second type is the cross grip, which is quite simple and does not require much joint flexibility.
We will consider this type of grip and other subtleties.
Technique for performing squats with a barbell on the chest:
- Place the barbell on racks at shoulder level.
- Approach it so that it is located on your front deltas.
- Cross your arms in such a way that they hold the barbell on your shoulders. Put your thumbs under the bar, the rest of the fingers are on top of it.
- Arch your lower back, straighten your back and raise your elbows slightly above the bar. This will keep him from rolling onto his elbows. The head is slightly raised.
- Remove the bar and step back. Place your feet shoulder-width apart.
- Take a breath and slowly sit down, starting the movement not from pulling the pelvis back, as in regular squats, but from bending the knees.
- Having reached the bottom point, in one coordinated movement, rise up and, passing the point of maximum load, exhale.
- At the top, pause for a moment and inhale as you repeat the squat for the prescribed number of reps.
- Having finished the squats, we put the barbell on the racks, in the same way as we took it.
Muscles involved in exercise
Features of squats with a barbell on the chest:
- Keep your elbows in line with the bar. Lowering them lower, you risk losing your balance.
- Keep your lower back arched all the time and your back straight.
- Don't lower your head while doing squats. Keep it slightly elevated.
- Don't lift your heels off the floor.
- Keep your weight on your heels and midfoot without transferring it to your toes.
- Do not bring your knees to each other, rising with the barbell.
- Perform squats in the belt and with a safety partner, this will save you from possible and unnecessary injuries.
You can also perform this exercise in. In this version, you do not need a safety partner, as there are special hooks on the mount, thanks to which you can put the barbell at any time. Also, thanks to the fastening, you can not be afraid that you will lose your balance. Guides will not let you deviate from the trajectory of movement. But they also partially fetter.
If you are uncomfortable doing front squats, then you can do them instead, which are a little easier in technique.
One of the best exercises to work out the legs is a squat with a barbell on the chest or front squats. 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 drawback - a difficult execution technique that many beginners will not be able to master right away. Performance this exercise requires the athlete great stability and a sense of balance.
Benefits of Front Squats
- Allow you to build powerful quadriceps, strengthen the lower back and increase the strength of the abdominal muscles;
- Reduce the chance 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 to 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 correctly perform squats with a barbell on the chest?
Front barbell squats can also be done on the 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 power types sports and want to learn correct technique front squat, then you need to take light dumbbells instead of a bar and train to squat with them.
Common Mistakes When Doing Front Squats
Front squats can also be done with a barbell in your hands, but with this option, the wrists and forearms are very heavily loaded, and with big scales this often results in injury. This method of execution is more suitable for athletes involved in weightlifting, for whom it is important to have strong wrists and forearms to perform various jerking movements. In bodybuilding, the majority of athletes perform a squat with a barbell on their chest with their arms crossed.
Bodybuilding chest squat
Front Squats for Weightlifting
Everyone knows this basic exercise like barbell squats. Its classical execution occurs. But there are others different kinds squat and a huge number of techniques for its implementation. A wide variety allows the athlete to choose exactly the exercise that is needed to work out. separate group muscles.
The back squat or front squat is an exercise that requires the athlete to have a certain degree of 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. All other leg muscles work as helpers and stabilizers.
Basic exercise will help build muscle mass, develop flexibility and increase quadriceps strength.
Technique for performing squats with a barbell on the chest
In the photo, Kachkovsky or cross grip
Many novice bodybuilders are unable to control and hold the bar correctly when doing front squats. The roots of the problem lie not in the complexity of the exercise, but in the lack of technical foundations during execution.
Technique is extremely important! To learn how to properly perform a squat with a barbell on your chest, you need to start approaches with an empty bar, gradually and slowly increasing the weight. And in order for a good muscle memory to appear, you can warm up in the morning after sleep or before training with squats with your own weight.
According to the style of performing squats with a barbell on the chest, there are two options for performing, the difference between which lies in the difference in gripping the bar:
1. Kachkovsky or cross grip Suitable 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 deltas separated by the collarbone, grasping the bar with crossed arms.
2. Weightlifting grip(see photo below) involves taking a barbell at shoulder width, tucking your elbows. Vulture in correct position will lie on the shoulders, and not hang on the hands. When performing a weightlifting grip, you will need additional flexibility in the arms and shoulders, otherwise the entire load will go into the hands.
It is necessary to approach the rack and bring your shoulders under the bar of the bar. The grip should be done approximately shoulder-width apart (a little more is possible), the elbows should be slightly moved forward, and the palms should look up, as if under the bar.
After removing the projectile, take a step back so as not to hook the racks when approaching. Stand with your feet shoulder-width apart, keep your back straight (pelvis and feet should be under the bar), and your head slightly elevated. This will be the starting position:
- Inhale, hold your breath and begin the approach.
- Squat until you can do it (at least parallel to the hips to the floor) with a perfectly flat back. The slope of the body at the bottom should not be as great as with squats with a barbell on the shoulders.
- Then return to the starting position by exhaling deeply at the heaviest point of the ascent. At the top point, it is worth additionally statically straining the thigh muscles.
The execution technique must be monitored throughout the entire time of the exercise. The back should be flat, slightly arched in the lower back, the chest is extended forward, and the elbows are raised so that the barbell does not roll down. The feet should be firmly pressed to the floor with the entire surface so that during the squat there is no separation of the heels from the floor. That's why many athletes squat only in front of a mirror - this allows you to immediately eliminate mistakes and clearly control every movement.
The variation in the position of the feet allows you to move the load about outside quadriceps to the inside.
So that the execution technique does not fail, the weight when squatting with a barbell on the chest should always be less than the weight when squatting on the shoulders.
Video how to do a squat with a barbell on the chest with a cross grip correctly:
