Quadriceps femoris—Analysis of the movements of front neck squats

The full analysis of the front squat movement process

Squats may be the most important and effective strength training exercise. There are many ways to change squats! Today we will take a look at the most common front squats. The front squats can bring you many similar benefits to the back squat, and its unique benefits are: the weight is small, the quadriceps are more involved than the back squat and the hip muscles, and the torso is closer to vertical.

Forward squats are safer than back squats, because the spine bears less weight; when encountering danger, trainers can also easily put Throw the weight forward.

The weight used for the front squat is less than the back squat, so the trainer is unlikely to try weight that he cannot bear.

Practice--The key to the front squat is to keep the elbows in a high position and straighten the chest. In this way, the barbell can be kept in the correct position when you squat.

1. Prepare the action

a. Adjust the squat stand to the same height as the shoulder, or place the barbell on the ground to complete the Clean. The bell rod should be in front of the shoulder or the top of the chest. In order to keep the bell rod in this position You should raise your elbows as much as possible, thinking of pointing the tip of your elbow forward.

b. Do not put the bell rod too close to the throat, as it would be uncomfortable and may cause suffocation. If your elbows are raised high enough, you do not need to put the bell rod too close to the throat.

c. Your hands should be slightly outside the shoulders, flip your wrists outwards (direction of the back of your hand) to contact the bell rod with your fingers. You do not need to hold the bell rod completely, the function of your hands is only to stabilize the barbell in its original position.

d. Some people will put your hands in front of your neck Square crosses because they are unwilling (or think they can’t) to flip their wrists significantly to the outside, and hold the bar like this.

e. The spacing between feet is slightly larger than the shoulder width, and the feet are slightly wider. Just like when squatting back, you can also adjust the position of your legs and feet according to your figure and find the best practice for you. The narrower the stance, the more quadriceps are involved. Generally speaking, trainers at level can choose a slightly wider position so that when you squat to the end, your back will not bend.

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