Can't do barbell front squat? Try dumbbell front squats!
The front squat is a great squat variation! If you want to learn to lift weights (clean and jerk), the front squat is your foundation!
In terms of exercise benefits:
Compared with back squats, front squats will make your torso more upright, which will help you lose weight. Lower back pressure! If you lean very forward or have a hunched back, the barbell will fall, so you have no choice. If you always feel too much pressure on your lower back during back squats (to rule out movement problems) front squats may be a good option. Alternative way!
The front squat is more dominated by the front thigh: Because of the position of the bar, the torso needs to be more upright, and the knee angle will be more forward, reducing the participation of the back thigh, which will make Your hips and front thighs are more involved!
However, the front squat is very difficult. Especially with the weight-lifting grip, it is not easy to place the barbell firmly on the front. The mobility requirements for the thoracic spine, shoulders (external rotation and flexion) and wrists are very high, which is very difficult for some people who lack mobility or often work in the office and have a hunched back and chest!
If you are still unable to master the weight-lifting barbell grip, you can try using pressure to perform front squats!
As shown in the picture below: place two dumbbells on your shoulders to perform front squat training!
Compared with a barbell, a horizontal bar blocks the chest (it is easy to get stuck in the throat and overwhelm the collarbone) , the holding method of carrying double dumbbells on the shoulders requires lower mobility of the shoulders and wrists, allowing you to perform movements more smoothly! What a great alternative!
Here are tips for performing the moves!
Choose two dumbbells of suitable weight, then turn them up and stand upright so that the dumbbells are stable Fall on the deltoid muscles of your shoulders, keep your elbows elevated, and your forearms parallel to the ground. When viewed from the side, your forearms are parallel to the ground!
Then start squatting: at the same time, bend your hips and knees and slowly squat down. Squat until your thighs are slightly lower than parallel to the ground for a second, then activate your hips and squat upwards with your thighs! Back to standing position!
Note:
Keep your elbows raised and your torso upright during the entire process!
Look straight ahead and avoid lowering your head, which will easily shift the center of gravity forward!
Keep your knees in the same plane as your toes! Avoid being a brat!