Front squat

When selecting leg exercises for a workout, in some ways the best test of leg strength is the FACE WORK.

Unlike the classic squat with a barbell placed on the trapezius muscles, where the trainee is supposed to bend the trunk and thus engage more of the back muscles, the front squat focuses on the muscles that straighten the legs, namely the quadriceps.

When performing the front squat, it is most effective to hold the dumbbell in your hands. In fact, when performing any strength training activity, the rule of thumb is:

DO WHAT YOU CAN WHILE STANDING ON YOUR FEET AND HOLDING THE DUMBBELL FIRMLY IN YOUR HANDS!

One cannot call oneself a complete strength athlete if one performs exercises sitting, lying down or leaning. It simply does not substitute for a "real world" situation.

If you can't hold a barbell in your hands, don't give up. If you persist, flexibility will come. In order to practice the front squat, you need to be flexible in your ankles, knees, back, shoulders, hands and wrists.
If you are stiff and inflexible in one of these areas, you will need to work on loosening up.

Stretching suitable for the front squat.

Stretching the calves leading especially to relax the Achilles heel:

Stand on a prism or step. Start lowering the heel below the level of the step. Gradually perform 5 to 6 repetitions. Lower the heel slowly and gradually; do not try to lower it to its maximum on the first repetition; extend it at least on the first repetition and at most on the fifth repetition. Hold for a few seconds at the bottom.

Knee squats:

Kneel on the floor and try to keep your buttocks touching the heels of your feet. Hold the position for 5-10 seconds. Repeat three times, this will be plenty.

Side bends:

Straddle 3-4 feet apart or twice the width of your shoulders. Gradually lean from one leg to the other by bending your knee. In the down position, again hold for 5-10 seconds. This should sufficiently relax your knees and hips.

Wrist Stretch:

The best exercise to stretch your wrists for the front squat exercise is to take a dumbbell, place it on your shoulders just as you would like to perform a front squat, and gradually lift your elbows in front of you.

Remember, you must persevere to gain the flexibility to perform the front squat.
In the meantime, you don't have to abandon the front squat, as there are several alternative ways to hold the barbell.

It is important that you are in as upright a position as possible while performing the front squat. If you have problems with this, you will probably need higher heeled shoes.
The height between the heel and ball of the foot should be no more than 2.5cm.A greater difference would put undue pressure on the patella and cruciate ligaments of your knees.

When doing a front squat, it is important that your humerus is parallel to the floor Because if you lower your elbows, you will round your back and most likely not hold the barbell. If you can't keep your elbows up, roll the dumbbell up and let it rest on your shoulders so that you're only holding it with your fingers. The entire weight of the dumbbell should not be held in your hands, but should be distributed over your front deltoid muscles and collarbones.

Alternative ways to hold the dumbbell.

1. Holding without hands
If you want to really test the strength of your ohou, try the no-hold method.
Place the dumbbell on your front deltoid muscles and raise your arms out in front of you.Now try performing a squat. You need to stay upright, if you don't, the dumbbell will fall to the floor.
I recommend using spotters or rubberized discs.

2. With holders
If you want to reap the benefits of the front squat but don't have the flexibility to hold the dumbbell in your hands, try using holders. Position the holders at a width greater than your shoulder width. To prevent damage to the bar, place a piece of cardboard between the bar and the holders, for example.
Now you have two holders to grab onto Using them will help Vm maintain the correct position for the front squat, but causes less stress on the wrists and elbows.

3. Crossed arms 4. Joined arms

Two methods of holding the barbell during the front squat that are not really accepted by most iron game purists.
In the first execution, you cross your arms over the dumbbell so that your fingers are touching your shoulders and pressing down on the dumbbell.
In the second execution, you bring your hands together, raise your elbows, and use your hands to push on the dumbbell at its center.

Both of these methods should be a last resort, as should a device designed for the front squat, called the front squat harness.
Try to avoid crutches.

If you are performing a front squat, it is up to each of you what plan you choose. The most common scheme is 5 to 6 sets of 3 to 5 repetitions. More reps can be challenging but can be very helpful. I found that I had the best gains if I performed 4 sets of 8 - 10 reps.