I am passionate about a few things: my faith, my family, short shorts, coffee, and SQUATS!
I LOVE leg day. Truth be told the back squat is actually my favorite exercise. There is something about slapping a bunch of weight on a bar, squatting down, and then standing back up. I think I have always loved leg day because I know it can be a separator.
Although the back squat is my favorite exercise... Its annoying younger brother might actually steal the show: The Front Squat.
Benefits of the Front Squat:
1: More Core Activation
Due to the weight being loaded in the front, the lifter must use the abs and low back to keep the torso upright. The front squat is one of the best core exercises in existence!
2: Quad Focused
Again, due to the weight being loaded in the front, this places more strain on the front of the leg and can increase muscle and strength in the quads.
3: Improved Upper Body Mobility
In order to hold the bar in a good front rack position the lifter must have enough mobility in the upper body to get into this position. Make sure to mobilize the wrists, lats, and triceps prior to front squats.
4: Carryover to Olympic Lifts
If you want to get better at the clean and jerk, the front squat is one of the key pillars to perfecting that lift!
5: Less Load on the Spine
When you back squat, the bar weight is loaded directly on the spine. Whereas when you front squat, the weight if offset a bit and can reduce some of the pressure on the spine!
Give this a try on your next leg day!
5 sets of 2 reps, heavy!
3 sets of 15, light
4 sets of 12, moderate weight
4 sets of 5, moderate weight, explode up
Have an awesome weekend and happy squatting,
Check out a free 7 day trial to my workout program here!