Front Squat is a great exercise
for quads...and it's also one of
the LEAST commonly performed exercises
in the gym because not only is it
uncomfortable to do, core strength
is a HUGE limiting factor.
quads quite often don't get the
full stimulation they need for growth
because the core is holding you
back in terms of how much weight
you can use on the exercise.
setup for the Front Squat solves
that problem of core strength limiting
your quad work. And when I say this,
I'm not suggesting you quit doing
Front Squats entirely...they're
still an important exercise and
you need that core strength development
as it carries over well to other
However, if this exercise setup
gets you doing a Front Squat type
of exercise where you would never
do one normally, then it has value.
Plus, you can absolutely use it
as a supplemental exercise to your
believe me, it's going to TRASH
first, you'll need two Olympic barbells
(though you can get away with just
one, if you want to do single-shoulder
training) and a rack.
one safety rail about 4 feet off
the ground. Put a plate or two on
the end to counterbalance your working
other safety rail should be set
maybe 3 feet off the ground. The
exact heights will be done according
to your height and leverage - take
a bit of time to play with the setup
to see what works best for you,
once you get an idea of how the
the bottom end with 25 lb (or smaller)
weight platse. They need to be this
size to keep the barbells close
enough together to rest on your
shoulders during the exercise.
down under the ends of the bars
and get set up in a squat position.
Hold your hands on top of the weight
plates. This will give you the best
control over the bars/weight on
the way up.
do a Squat/Front Squat movement.
the resistance is in front your
torso and because the arc of the
movement is forward, you'll be putting
much more tension on the quads than
the posterior chain muscles (glutes
and hamstrings). And this tension
goes primarily onto the lower aspect
of the quads, which can be a tough
area to hit for a lot of people.
doing this exercise, you can see
that the barbell "machine"
setup locks you into the movement
and determines the path of movement
to some degree. This increases the
stability of the exercise, allowing
you to focus on applying tension
to the quads more effectively than
in a Front Squat where much of your
attention is on just standing up
again not letting your core cave
However, because the bars are also
free to move around, you're not
nearly as locked into the movement
as you would be an actual machine
that determines the path of movement
bottom line, if you want to fill
out your lower quads and regular
Front Squats aren't getting the
job done, this is a GREAT alternative
to the free weight version of the
core strength will NOT be a limiting
factor and the increase in stability
will allow you to focus on push
the quads to their limit.
final benefit? At the bottom, you
just set the bars back on the rails
and you're done...no need to worry
about getting stuck at the bottom
because the bottom is where you
actually end the exercise anyway.