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EssCee
EssCee g Ess Cee
62 Post(s)
62 Post(s) Gender: Male Goal: Lose Fat Date Joined: May 5, 2015
Posted

When doing a front squat should i

 

1. Have my arms with an overhand grip but relaxing the weight on my wrists?

2. Overhand grip should be slightly wider than my shoulder length?

3. When lowering should i go as far to the bottom where my buttocks is almost touching the floor - this way when i lift myself up my heels do the pushing and my Rectus Femoris Muscle (Click the link in the image to see which muscle im referring to :-) http://www.innerbody.com/image_musfov/musc65-new.html) and muscle surrounding it would feel the pressure to lift myself up?

 

As for a back squat, would i do the same as question 3 i.e. go right to the bottom and then lift myself up?

 

Thanks

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: EssCee

When doing a front squat should i

 

1. Have my arms with an overhand grip but relaxing the weight on my wrists?

2. Overhand grip should be slightly wider than my shoulder length?

3. When lowering should i go as far to the bottom where my buttocks is almost touching the floor - this way when i lift myself up my heels do the pushing and my Rectus Femoris Muscle (Click the link in the image to see which muscle im referring to :-) http://www.innerbody.com/image_musfov/musc65-new.html) and muscle surrounding it would feel the pressure to lift myself up?

 

As for a back squat, would i do the same as question 3 i.e. go right to the bottom and then lift myself up?

 

Thanks

Ess,

 

The position you hold the bar for front squats comes down to comfort level and balance. As they put more stress on the front chain of your body - abs, quads, shoulders, chest - you need to find a postion that doesn't hurt. As for the motion, it must be full range of motion so all the way down and all the way up for maximum leg development and flexibility.

 

Back squats are the same in regards to motion - all the way down and all the way up. As for bar positioning, you can choose between high bar and low bar. High bar is placing the bar behind the neck. Low bar is placing the bar on the "shelf" formed by your rear delts and traps. I prefer low bar as it helps me keep a more neutral spine and go deep without losing my balance. Some people work better with high bar squats based on their bio-mechanics.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
muscular strength
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