Front Squat
- Músculo principal
- Quadríceps
- Músculos secundários
- IsquiotibiaisGlúteos
- Equipamento
- Barra
Resumo
A squat with the barbell held on the front of your shoulders. The upright torso puts more work on the quadriceps and core than a back squat.
Como se faz
Set the bar at shoulder height in a rack and step up to it.
Rest the bar on the front of your shoulders, close to your throat.
Hold it with your fingertips in a clean grip or with crossed arms, elbows high.
Unrack the bar, step back and set your feet about shoulder width apart.
Squat down with an upright torso, keeping your elbows high.
Drive up through your whole foot to stand, leading with your chest.
Dicas
- Think elbows up the whole time to stop the bar rolling forward.
- Work on wrist and upper-back mobility if the clean grip feels uncomfortable.
Erros comuns
- Dropping your elbows so the bar rolls forward.
- Leaning your torso too far forward.
- Letting your heels lift off the floor.
Regista Front Squat no Bulky
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