Teaching for front neck squat: front neck squat (flip-scratch) gif

Neck front squat (flipped):

　　Main exercises: quadriceps, and also exercise hamstrings and hip muscles.

　　1. At the beginning, first place the barbell on the frame at a height slightly lower than the shoulders. Place the barbell at the top of the deltoid muscle, push it to the clavicle, and slightly touch the throat. Grasp the barbell in a flip-flop position with both hands, touch the barbell with only the fingers of both hands to help maintain the barbell position.

　　2. Lift the barbell away from the frame, straighten the toes while exerting force. Leave the frame, open the legs, keep a medium distance shoulder-width between the legs, and slightly face the outside. Keep the head facing forward and elbows upward. This is the starting position of the action.

　　3. Bend your knees and sit between your legs. Continue to descend until your hamstrings are on the calf. Keep your knees in a straight line with your feet, and consciously use your abductor to push your knees when you squat. Lift the barbell, mainly use the heels and the middle of your feet to push the ground, straighten your legs again, and return to the starting position.

　　　　Precautions:

　　1. Breathing method: Inhale when you start squatting, return to the starting position and exhale.

　　2. Neck front squats require stronger core stability and shoulder joint flexibility, which is more difficult. It is recommended that beginners use dumbbell kettle Ling to do goblet squats!

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