We all somewhere hate leg day; the hard-core legs workout sessions not only drains our energy but also give effective results. Front squats are one of the most prominent lower body exercises that help in strengthening and shaping legs and hips. But the most important thing while doing a workout is not maintaining the right posture.
If you are also looking at how to do front squats, this blog is perfect for you. Here, we will talk about the benefits of front squats and how to do them the right way. Before proceeding towards, how to do a front squad, let’s first understand the benefits of front squats.
Benefits of Front squats
Front squats have a lot of benefits. They not only build your front squat muscles but also enhance your grip and strength.
Here are some key benefits of front squats
1. The front squat is beneficial for the back and knees. It helps in overall muscle development and keeps you away from any joint or knee problems. The squat is beginner-friendly if you are new to working out. With time you can get better. You can also do front squats with dumbbells for more effective and faster results.
2. Try to do the front squat in the right formation, as it will act as a basic movement for different workouts and progressions. It will help in reducing jerks and hence, less injury.
3. Squats hit multiple muscle groups simultaneously, which helps build muscle mass and great strength and stability.
4. Front squats work at the core, engaging your shoulder muscles for a full-body workout in just one moment. Now, you know how important the front squat workout is, so let’s quickly jump into how to do front squats correctly.
How to do the front squat in the right way?
While doing the front squat, you need to take care of the proper setup, hand position, and the body’s overall movement. The first step is to secure the squat rack and level up your middle chest. Now, hold the bar with the hands wider than shoulder-width. Step enclosed to the bar and lower down into a quarter squat position, touching your chest’s top and front of your shoulder.
Don’t let your bar fall or go down. Bring your elbows forward and lift it high. Try to focus and keep your elbows as high as possible. Now, take one step backward and point your toes slightly diagonal towards each other. Take a deep breath and bend your legs lower into a squat. Remember to keep your knee wide apart and heels completely down. Try to maintain this position and lower your legs until they are parallel with the floor; back to stand position after this.
If you find it quite difficult, then we are here to share some tips with you. Try to do a front squat with your hands. Doing a front squat can be difficult because it requires restricted flexibility of the wrist and four arms. So, try to do a quick warm-up exercise for your wrist. Interlock your fingers and rotate your wrist in both directions. This will help you to lift the weight without feeling uncomfortable.
Remember that as soon as you drop your elbow, the weight will come forward, which could result in dis-balance. Try to push your elbows towards the ceiling throughout the movement and bring your hands too close together. If you are looking for some front squat variations, then here are a few suggestions. You can go for an elevated heels fronts squat. Try to keep small weight plates initially and focus on deeper elevation. Some other alternatives to front squats are given below.
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What is the other alternative to the front squat?
Still finding it difficult to perform these squats correctly, don’t worry because we have a few front squat alternatives.
Front Squat with Dumbbell
You can start with a dumbbell goblet squat. To perform this:
- Take a dumbbell with the weight that you are comfortable with.
- Place the dumbbell in the vertical direction and make a proper grip with your hands.
- Position this dumbbell against your chest and let it remain in contact with it during the entire movement.
- Take a deep breath and begin to squat, sitting back in your hips, keeping your core tight and your torso upright.
- Stand back to the starting position and try to perform 12 to 15 reps with three sets initially, and start changing once you get comfortable with that.
- Try to come out of your comfort zone and push your limits but make sure not to harm your body.
Front Squats Kettlebell
To do kettlebells front squat:
- Place your feet shoulder wide apart.
- Take the kettlebell in your left hand and hold it at shoulder height.
- Start your movement by placing your head back, bending your knees, and pushing them out to the sides a little.
- Keep your core tight, and your head facing forward, and chest up.
The most important aspect is to maintain a front squat grip for efficient results and fewer injuries. Don’t panic; just relax and start working out. With time you will get better.