Front Squat
- Ana kas
- Ön bacak
- Yardımcı kaslar
- Arka bacakKalça kasları
- Ekipman
- Halter
Genel bakış
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.
Nasıl yapılır
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.
İpuçları
- 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.
Sık yapılan hatalar
- Dropping your elbows so the bar rolls forward.
- Leaning your torso too far forward.
- Letting your heels lift off the floor.
Front Squat egzersizini Bulky'de kaydet
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