hey what's up muscle & strength I'm Scott Herman team BSN today we're
going to be talking about the front squat
now what's the difference between a front squat and a back squat well
basically when doing a front squat you can place a bit more emphasis on your
quads which if you're lagging in the quad Department can help with some
muscle growth however a lot of us can't utilize full range of motion especially
when using the underhand position because we tend to get a lot of pressure
in our wrists which makes us maybe fall short of completing our reps because
they can't deal with the pain but what's holding us back from proper form when
doing this movement is it because our wrists are too tight and we can't handle
the positioning on the barbell well if you can place your hands together like
this and lift your arms up then nine times out of ten it's not the wrist
that's the issue the issue actually lies with your lats and that's we're going to
be talking about today I'm gonna explain to you how to loosen up your lats so
that as you perform your sets or front squats you can get better and better
with each passing one what I like to do before I start doing my front squats as
I stretch my lats out when you do a front squat you need to keep your elbows
as high as possible now if you were to stand up right now
and put your arm like this and push your elbow up where do you feel the tension
you probably feel it all through here so this is the area we want to work on and
all you need to do is literally like two sets of two quick warm-up exercises to
help loosen the area the first one I like to do is with a band I attached it
to a high surface and then once I'm in place I wrap it around my wrist and then
I basically sit back and I use the tension from sitting away from the band
to basically pull and stretch through my lat and I'll try to get as deep of a
stretch as I can throughout this area and I will hold this for about 10 to 15
seconds then as soon as I'm done I'll come to the top and then I'll switch
sides and I'll hold 10 to 15 seconds on the left and then I rest a little bit
and I'll do it one more time and then in the next part of this equation is
using a foam roller now what a foam roller you can get really deep in those
lats and in some cases it's gonna hurt especially if you have a good foam
roller but what I do after stretching it out is I get down on the
ground and I'll do maybe five to ten passes starting from the bottom and then
going all the way to the top to where my back meets my arm and now go through my
lat like this and really try to loosen the area up but it's really important
when you're foam rolling guys that you don't just sit in that one area that
might be tight start from the top go all the way down go for the bottom all the
way back to the top and do that five to ten times on each side and then you
should be ready for your front squats and now the second part of this and this
is where most of us fall short is as soon as you do these warm-ups you don't
just forget about them and do all your sets if you guys are doing three four or
five sets of front squats in between each set you should be doing this
exercise the both the resistance band and the foam roller in between every
single set to help loosen the area up even more just because you did a quick
warm-up before you started the exercise doesn't mean you can't improve the area
by continuing that warm up or that stretch as the movement goes on so if
you're having a hard time with front squats but you really want to
incorporate this amazing quad building exercise into your routine start
utilizing these stretches to loosen up your lats and you'll be doing more
weight and more reps in no time with zero wrist pain hope you guys enjoyed
the video be sure to LIKE and subscribe I'll see you next time