![]() ![]() ![]() But they can often still use some help cleaning up the squat pattern, and the double-pause front squat does just that, while also providing a great training effect. My first recommendation for taller trainees is usually to focus on front squats or goblet squats instead of back squats. This leads to ugly squats that resemble good mornings, and lower backs that cry at the mere mention of squatting. And once you lose your position on the eccentric, it's very tough-if not impossible-to get it back. The most common problem I see as a trainer working with taller people is that they tend to fall forward as they squat down, particularly during the back squat. While shorter people often tend to pick up squats relatively quickly, for taller people it's an ongoing battle to master this movement with good form. Front Squat Lockoutsīeing tall definitely has its advantages-and truth be told, I've often wished I was a little taller myself-but it becomes a distinct disadvantage when you walk up to the squat rack. Focus on keeping an upright torso rather than free-falling back down to the pins. To get the most out of this training effect, hold the top position for 2-3 seconds, then slow the eccentric portion of the rep to 2-3 seconds as well. This can help strengthen the core and upper back to support greater loads, while also giving you the confidence to hold bigger weights for normal full-range front squats. Pause while maintaining a rigid core, then stand up by fully extending the hip and knee. Just like with partial deadlifts, front-squat lockouts overload the movement with more weight than you'd otherwise be able to squat using a full range of motion. FRONT SQUAT WITH A PAUSE: Using a clean grip (2 fingers only if necessary) break at the hips and knees simultaneously, keeping the abs braced and elbows up as you descend to depth. However, I recommend this technique for more advanced lifters once they've already mastered full-range front squats. This is when partial front squats out of the quarter-squat position can help. Many people find that after a while, the limiting factor with front squats becomes their ability to hold the bar, not how much weight their legs can handle. I'm generally not a fan of partial-range-of-motion squats, but they can have a specific use. You can do this if need be, but it's very awkward, so I start from the bottom. It helps to start from the bottom position with the bar on the pins of a safety rack so you don't have to walk it out from the rack with the bands of your feet. Just loop the band around the bar, space it slightly wider than shoulder width at the top, and stand on the band. If you don't, still consider investing in some bands and using this simple technique to create accommodating resistance-no fancy rack required. If you have access to those apparatus, consider yourself lucky and make full use of them. Trouble is, not many gyms have chains lying around, or a power rack with band pegs. ![]() Accommodating resistance is great for training explosiveness out of the hole, but it can also be useful for folks with knee issues, lower-back issues, or both, because it deloads the bottom portion of the rep where things can get dicey if you're not careful. Bands and chains give a unique stimulus as well by providing accommodating resistance, which means there's less tension at the bottom of the squat and more tension at the top. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |