The barbell front squat is a lower-body strength exercise that engages your quadriceps, glutes, and core. Here's how to picture and perform it step by step:
Starting Position:
Imagine standing tall with your feet about shoulder-width apart. You’re holding a barbell across the front of your shoulders, resting it on the tops of your chest muscles, just above your collarbones. Your hands grip the bar slightly wider than shoulder-width, either with your palms facing upward and elbows pointing forward, or by crossing your arms in front of your chest to hold the bar in place.
Bracing Your Body:
Take a deep breath and tighten your core as if preparing to take a light punch in the stomach. Keep your back straight and your chest up, standing tall and confident. Your elbows are pointing straight ahead, ensuring the barbell stays balanced across your chest.
Lowering Into the Squat:
To squat down, imagine sitting back into a chair, but without losing the upright position of your chest. Your hips move back slightly, and your knees bend forward. Keep your torso as upright as possible, with the barbell steady on your chest. Your knees track in line with your toes, which are slightly pointed outwards. You lower your body until your thighs are about parallel to the floor, or as low as you can go without losing your form.
Standing Back Up:
From the bottom of the squat, push through your heels, feeling your legs and glutes power you back up to standing. Your hips extend, and your knees straighten as you return to the starting position. Throughout the movement, keep your chest lifted, and your elbows pointing forward to stabilize the barbell on your shoulders.
This movement emphasizes control, balance, and strength, with a focus on keeping your body upright and stable while moving smoothly up and down.
6 окт 2024
