Hey, athletes!
We continue recording the tutorials
on additional exercises in the Olympic weightliting.
And today it's FRONT SQUAT.
I know there's a plenty of different squats, but today
I will talk about that particular squat used in the Olympic weightlifting.
The very irst thing we're gonna start with is
we set the height of the racks
the height comortable to come up,
grab the barbell,
without clinging the "horns".
of course, it's small things, but it should be taken into account.
Next
I've already recorded the warm-up, you'll ind it at my Youtube channel
How to warm up before the training, before such kind of exercises.
But I'd like to say
I always advise newbees
such a way
I've recently "pried"
in yoga
you take a plate
as we nеed to warm up the thoracic muscles
we straighten the arms
and try to warm up, stretch the thoracic part
a couple of sets
so our thorax
will be...
will be warmed up and ready to hold the weight.
The next what...
what I'd advise to use is
such kind of resistance bands.
You can also have a really effective warm-up and stretching for your shoulders with these things.
Slow extension...
Thus, we prepare our upper body
to squats.
I advise those athletes who have problems with fixation of the barbell on your chest
to do the warm-up in straps.
I understand that it looks funny from the screen,
but try to do it once and you'll understand everything.
Pay attention to my shoulders
where the barbell is
it's not on the chest, it's on the shoulders
and pay attention that I always use the full grip
due to using the straps
I can't let myself
to open my hand
Like it always happens when I see such kind of squats.
Believe me...sooner or later these squats
will lead to the same CLEAN
and will lead to an injury.
I had an injury because of such squats.
Therefore, what I advise you now
is the experience gained with blood and sweat
with my own experience.
That's why
try to squat with the full grip always
with the barbell on your CHEST
pull up the shoulders, open the chest,
push your elbows out to the sides.
Since it's already the second time I squat today
of course, I force it. And put more weight at once
I don't do the normal warm-up.
Basically, the warm-up should be...a "step" in the warm-up should be
not more than 10%
of your best result in this exercise
I.e., if you squat 200 - your maximum "step" should be 20 kg,
to warm up well, stretch well, and...as it's usually thought to be...without getting new..let's call them..problems.
Next
BACK SQUAT and FRONT squat
are completely different exercises
which work on different muscle groups
of course, they have something in common, but
if there's no urgency
FRONT squat should a bit "smaller" than BACK squat
Again, if there's no urgency, for example, to increase the result in FRONT SQUAT.
Again, pay attention to my shoulders,
hands, pelvis, knees.
Now I'll tell you about this in details.
What I'd like to say
these squats
give a big load to your body
because abs are involved,
back muscles are involved more
because the incclination is bigger,
chest - as we hold on the chest
the load on the muscles of the legs is distributed in a different way
that's why
there shouldn't be big kilos here.
wisely
smaller than in BACK SQUAT
..and
these squats
if the inormation written in the book is right
gives heavy load to your heart.
So, if you feel your heart starts to mope
or someone has a disposition to heart weakness
you'd better don't have big load in these kind of squats.
Regarding the technique, I'll repeat one more time:
the barbell is always on the chest,
your chest is always opened,
elbows are directed out to the sides, full grip,
pelvis is pulled back,
pull the pelvis back.
And we are always in the position
ready to squat down.
Thus, we don't need to...like its oten done in Crossit...
keep the pelvis forward, then pull backward, then start to squat.
Your pelvis is always in the position ready to squat.
Also the angle...the angle of inclination.
Here is my starting position, have a look
and I squat down in the same position
i.e., the angle of inclination (of your body) doesn't change.
I.e., I don't move incline forward,
I don't lean back moving my knees forward.
It is important to try to..keep the angle of inclination when you squat
where your shoulder covers the knee.
Knees shouldn't move arther than your shoulders.
And we squat in this position.
Have a look please.
How it should be.
Beneits which you get o this exercise
In my program which I share in the Internet..I often combine this exercise
with the JERK from the racks
Because it..very harmoniously
loads the leg
and you do the JERK from the racks with..let's say.."not fresh" leg.
That's why
FRONT SQUAT
can be only "classic"
and with different exercises also.
What I'd like to say
about breathing.
I..myself...
because it's f.a.q.
inhale and then squat.
Someone may do it in a different way.
I have such a peculiarity.
As it's a .a.q, I answer it right now.
The importance of the squat
of the FRONTSQUAT
is
not only about how to squat as much as possible
but how to do it right.
That's why try to improve your technique
and do this exercise right.
Because it helps a lot in CLEAN and straightening up with the barbell
So, we have looked through the basic points.
I'd like also say a few words about shoes and weightliting shoes actually.
It's especially important when you do the FRONT SQUAT.
It's preferable to have a heel
or use
is you squat in sneakers or trainers
put a plate under the heel
it will help you to do a pseudo-heel.
Thusm you'll feel more comortable with the squat.
Try. Squat. Ask questions.
If something will be unclear we'll record one more video.
Bye! GOOD LUCK!