NordicNacho

This exercise pretty much works everything and since I've been using them in my workouts all my lifts have improved and I've gained a lot of mass and my abs have really started to grow. weird all this drug free

if you only do one exercise to me this one is the one to do

And yet no one at my gym does them

YouTube Video

http://www.roqofthe80s.com/#

Namo

The staple of my routine, and I noticed the same, I was at a plateau on my bench big time, and after doing front squats for about a month or so, I blasted past that plateau and added 50 lbs to my bench.

ArnoldsProtege

I have a problem when doing squats like this (as a matter of fact, with regular squats as well).

I have trouble keeping weight on my heels... i always lean forward and end up on my toes. Maybe it is because im not flexible enough, but its a problem that hampers my ability to lift more weight. any suggestions?

Age:19
Height: 5'11
Weight: 190 lbs

jayp1us

Add a clean and jerk into that and you have the most complete exercise, IMO. When i was fighting it really helped with my core strength and i was able to take body shots alot more efficiently.

NordicNacho

just start with the bar for a while or at the very start just use your body weight if you go down very slow and up very slow like 4seconds each way and focus on form and leaving the weight on your heals

form and time under contraction is everything

something it took me 14 years to learn


download the book in my sig it will change the way you lift

http://www.roqofthe80s.com/#

XFatMan

Personally speaking, I love squats and wanted to add front squats to my workout routine long ago. But boy, are they weird to do! I never did them again. I will slowly get them into my routine. I will start as suggested: just the bar, add a small plate, add another small plate, ...

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

Big G

Put a 10lb plate under each heel when you do them.

It doesn't solve the inflexibility issues but it enables you to do squats safely without the forward lean.

Try it. You'll see.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

skinnyguy1986

just looking at the first vid i was told that the knees are not supposed to pass the toes when squating is this true ? the gurl looks like her knees are passing her toes.

buening

A good read on different grips for front squats: Straight to the Bar: Holding the bar in the Front Squat

As far as using the plate under the heels, some claim it is very bad on the knees even though they did them "back in the day". Depends a lot on how you are built, i.e. long torso or long legs. opinion on squatting with raised heels

As far as I know, the heels are not supposed to pass your toes during any type of squat. With that said, the "examples" on the first link I posted has some of the pros with knees well past their toes.

Front squats are an excellent compliment to back squats IMO. It's good to mix things up and the fronts give me a good change of pace, so to speak. They tend to work your abs more and back less due to the position of the weight compared to the back squats. I have found that they work the quads more than back squats but don't hit the glutes as hard as the back squats.

maltesecorsair

Oh gawd sir I have to keep my knees behind my toes?I just tried that and even without weights, I just cant do that! If I try, I keel over backwards! AT the parallel, my knees are a teensy bit past my toes! What do I do now

Flectere si nequeo superos, Acheronta movebo

skinnyguy1986

just squat like your sitting in a chair dont learn forward. just move your butt down

NordicNacho

your knees can go over it won't hurt you

just start light and work your way up

http://www.t-nation.com/readArticle.do?id=459865

http://www.roqofthe80s.com/#

NordicNacho

Front Squat (Weightlifting Style)

Barbell Front Squat

http://www.roqofthe80s.com/#

maltesecorsair

ty for the replies and the links Skinnyguy,sir,I did try doing it like just sitting in a chair but unless I lean forward I cant do it- some sorta foot problem prolly.Just cant keep me back vertically straight.

Flectere si nequeo superos, Acheronta movebo

Dale Mabry

As long as the majority of your weight is through your heels your knees can come over your toes.

If sense were common, everyone would have it.

4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

maltesecorsair

Thank you sir. I will try to concentrate on keeping the weight around the heels now

Flectere si nequeo superos, Acheronta movebo