Can't do a good job of barbell front neck squat? Try dumbbell front squat lift!

Can't do a good job in the front neck squat of the barbell? Try the front squat of the dumbbell!

The front squat is a great squat variation! If you want to learn weightlifting (high-turning and cleansing), the front squat is your foundation!

In terms of exercise efficiency:

Compared to the back squat, the front squat of the neck will be more upright than the back squat, which helps you reduce the pressure on the lower back! If you lean forward or bend over and hunch, the barbell will fall, so you have no choice. If you always feel too stressed in the back squat of the neck (rule of movement problems) the front squat of the neck may be a good alternative! 　　The front squat of the neck is more dominant on the front side of the thigh: Because of the position of the bar, the torso needs to be more upright, and the knees will be more forward angle, which reduces participation in the back of the thigh, which will allow your hips and front thighs to participate more!

However, the front squat of the neck is very difficult, especially for weightlifting. It is not easy to place the barbell firmly on the front side. It requires very high mobility requirements for the thoracic spine, shoulders (external rotation and flexion) and wrists. It is very difficult for some people who are not motivated or who often do office work and have a hunchback and chest sucking! 　　If you are still unable to master the weightlifting barbell grip for the moment, you can try using pressure to squat in front of the neck!

The following example: place two dumbbells on the shoulder for front squat training!

Compared to a barbell crossbar blocking the chest (it is easy to get stuck to the throat and overwhelm the collarbone), the holding method of carrying the double dumbbells on the shoulders is lower for the shoulders, which can allow you to move smoothly! It is a great alternative!

The following are tips for performing movements!

Select two dumbbells with the right weight, and then Flip up, stand straight, let the dumbbell fall steadily on the shoulder deltoid muscles, keep your elbows upward, and your upper arms parallel to the ground from the side!

Then start squatting: At the same time, bend your hips and knees and squat slowly downward, squat until your thighs are slightly lower than the parallel ground for a second, then start your hips and squat upwards! Return to the standing position!

Precautions:

The whole process keeps your elbows upward, and the torso is upright!

The eyes are straight ahead, avoid lowering your head, and easily move the center of gravity forward!

Knees are kept on the same plane as your toes! Avoid inner eight!