Front squats. Front squats with dumbbells

leg muscles are the key issue in gaining lean muscle. Scientists have long proven that only the basic exercises for legs are able to stimulate the body to throw out the maximum amount of natural testosterone.

Basic exercises are considered to be different types of squats with a barbell or dumbbells, which are utilized in which more than two joints. And if a newcomer need only ordinary classical squats with a barbell on your shoulders, the more advanced athletes think about drawing the right muscles in the legs.

For pumping the quadriceps can use this exercise as front squats. Rarely does them because of the complexity of the implementation, as not all manage to hold the post and the hands in the correct position. But for those who knows the art, given the quadriceps pumping easier to rest.

Front squats. Front squats with dumbbells

What is the correct implementation of technology?

To avoid injury, pre-post should be installed on a special stand at the shoulders. Weight must be installed so that you can do 10-12 times without breaking the trajectory of the movement. But note that the bar should be much easier for the one with which you are making the classic sit-ups.

Walk up to the counter and place the barbell on your front delts as close to the neck, but that was not uncomfortable feelings during the exercise.

What grips the rod can be used?

There are two most common grip that is used by performing front squats.

The first of them - a grip, palms up. It allows you to firmly grasp the bar and gives the ability to control its movement throughout the execution time of squats. But there is a drawback - you need to have a certain flexibility, as is the position of the hands when the elbows and palms facing up, comfortable for all can not be.

Front squats. Front squats with dumbbells

The second grip more versatile and suitable for any person. Placing the bar on the shoulder, cross your arms and touch them to the opposite shoulder. That is, the right hand should touch the left shoulder, and vice versa.

Flex the back and squeeze shoulder blades

Then depart from the rack and place your feet at shoulder width or slightly narrower. Other racks will force you to bend forward, which could affect the stability and position of the rod.

The back should be absolutely flat and blade - mixed by inside. Front squats require special attention to posture. If you do them with a round back, it will not involve those muscles that have to work. Plus, this increases the risk of injury.

Front squats. Front squats with dumbbells

From squat, Check that your elbows are above the top of the bar, because otherwise you can not hold her, and she falls to the floor. Try to sit down to parallel with the floor, and only then begin to rise up. Do so 10-12 repetitions for 3-4 sets. Try to keep your knees when squatting disclosed outside, or the knee joint will be substantially loaded weight of the bar.

What are bugs when athletes perform front squats?

1. The offset center of gravity forward. No need to bend the body forward, as in the classic squat. Given the fact that the bar is located in front of your body, it is not permissible to do.

2. Raised heel. Many in the performance of conventional squats slightly prefer to endure all on your toes, lifting your heels. Performing front squats, like you should not do, as this may result in loss of balance and injury associated with the departure of the bar to fall athlete.

Front squats. Front squats with dumbbells

3. Crossed knees. Given enough proximity legs relative to each other, you need to carefully monitor the situation of the knees. If you are performing, you'll see that the knees are close to each other and bend inwards, immediately stop doing the exercise.

You should not unduly burden the knee joint

Knees should move in the same plane with the feet. In this case, they have to look forward and not to lean to the left or right. Improper execution of threatened departure of the knee joint of the cup, that is treated quite seriously, and trauma remains on the entire life, weakening the musculoskeletal system of man.

Lowering elbows down - a mistake, too. When you make a front squat, the elbow should always be pointing up to the bar is simply not rolled down. It is the most common mistake that leads to an incorrect implementation of the exercise.

What are the muscle groups involved in the work?

Front squats are used to study the outer beams quadriceps. Due to the fact that the weight is in front of the body, the gluteal muscles are loaded much worse than in the classic squat. This fact helps to better focus on the outer side and the front of the leg muscles.

Front squats. Front squats with dumbbells

Try to feel these muscles throughout the entire range of motion. It is not necessary specifically to connect and engage more muscle fibers to work - all this will only interfere and scatter the burden on the rest of the body.

Is it possible to perform front squats with dumbbells?

Yes, you can! Because of this it is really high quality pump quadriceps at home. Dumbbells must lie on the upper surface of the chest and part of the shoulders. In such an exercise should also keep track of your elbows, which should look up.

Difficult choice of

What better to do - front squats or classic? The answer to this question would be the best for each specific case. If the purpose - to load the front of the legs and draw the relief of muscle, it is better to do front squats. If interested voluminous muscle growth and hamstring development as well as the buttocks, it is necessary to perform the classic squats.

Front squats. Front squats with dumbbells

Remember, doing squats or front usual, you should always observe safety precautions and proper exercise. Follow a good warm-up leg muscles and joints, always wear a weight belt, and find a partner who will insure you while performing squats. Best of all, if the partner is a gym instructor who can always tweak your technique and give some practical advice.

And in the pursuit of the development of their quadriceps never chase raised by weights. It is better to make the most amount of time or artificially slow down in order to give greater load legs. Unjustified increase in the weight of the bar will not give anything good, but only provoke muscle tension or cause injury to the knee.