An oldy but a goldy but here’s your exercise of the week; the front squat.
Really good for targeting the quads as it has a higher amount of knee flexion in comparison to the back squat AND it can help develop some impressive thoracic strength.
✅Set the bar in the rack slightly below shoulder level.
✅Take a clean grip on the bar - pronate the hands outside of the shoulders, rotate around the wrists so that the palms are pointining upwards. Your elbows should be pointing forward and you should aim to drive them in like your are squeezing a bar between them.
✅Rest the bar on top of the anterior deltoids, pushing slightly into the clavicles and into the throat. Lift the bar out of the rack by pushing through the legs and straightening the torso.
✅Step away from the rack with your feet shoulder width apart with an upright torso.
✅Sink at the hips, ensuring that your knees track over the toes until you reach around 90º at the hips.
✅After you have achieved your low position drive through the floor and rise upwards keeping the bar in an upward trajectory.
✅Repeat for the prescribed sets and repetitions.
❗️Ensure that you don't lean forwards during this lift as you will more than likely lose control of the weight.
❗️Drive the elbows up and in to help with the postural control.
I mean, if you don’t know by now where have you been? We’ve got an exercise database with 250+ exercises with full videos, pictures, cues and cautions - check it out through our website!
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