Most of my clients ask me why their workouts at Human Machine Athletic Club are so much more challenging and effective than workouts that they have done at other gyms with other personal trainers. The answer is very simple. The trainers at Human Machine only select exercises that are going to give our clients the most bang for the buck, in other words, the most possible strength benefit in the least amount of time. Over the next few weeks, I will showcase several multi-muscle, multi-joint, kick-ass exercises that must be included in any serious workout routine. We’ll start with the best of the best: the front squat.
Why should I squat? I already do leg curls and leg extensions at the gym.
Squats are hard to do because you will have to learn how to balance and stabilize your own body weight, not to mention some dumbbells or a barbell. For this reason, they will take some practice to get right. For those two reasons alone, most people choose to bypass the squat rack and head straight for the leg curl and leg extension machines. Unfortunately, no other exercise will train your glutes, hamstrings and quadriceps more effectively or improve your balance and mobility more than a nice deep squat. How does that translate into everyday life? If you squat correctly on a regular basis, you’ll end up with a tight butt and strong legs that will fill out your favorite pair of jeans very nicely. You may actually notice total strangers trying to catch a prolonged glimpse of your backside (I’m not making any promises).
Since front squats require you to hold the weight at shoulder height, this exercise does more to strengthen your core (abdominals and lower back) and upper body (back and shoulders) than any other leg exercise out there (see how this “bang for the buck” thing works?) If you already have lower back problems and may be hesitant to squat with heavy weight, then try the front squat. The front squat position will limit the amount of weight that you will be able to handle and force you to maintain a tall posture throughout the movement. These two conditions will make this type of squat much safer for your back.
Okay, I’m convinced. How do you do it right?
The front squat can be done with either a set of dumbbells or a barbell. I would recommend starting with two dumbbells and then progressing to the barbell. Find a flat bench or stable metal box that you will use to squat to determine the depth of your squat. This bench will also serve as your safety net in case you lose your balance and start to fall backwards.
Step 1: Hold the two dumbbells over your shoulders (not resting on them) with your palms facing each other. (If you would like to squat with a barbell, then check out the video link below for the correct bar position).
Step 2: Keep your eyes looking up at all times (that doesn’t mean look at the floor or look at yourself in the mirror). I have all my clients focus on the same object each time they squat so they get used to the idea from the very start.
Step 3: Take a deep breath and hold it as you slowly lower your hips back and down toward the bench. Lightly tap the bench with your butt, begin to exhale as you pass the sticking point, and extend back to a standing position. You should always feel the weight shift go into your heels, not into the front part of your foot or your toes.
Your ultimate goal should be to squat low enough that your thighs are parallel to the floor. I wouldn’t recommend any weight until you can squat successfully to this depth.
If you would like to see a perfect front squat performed live and unedited, then click on our link, Need a Lift? Do a Squat.
What do I do if I can’t get my butt down that low?
Some people are just gifted and will be able to squat without any problems. Then there will be people, just like myself, that struggle to get their hips moving well enough to drop down. It may take a few weeks or even months for some clients to get to full depth on their squats. In the meantime, we use a couple of things to help them during this process.
1. The booster. We will decrease the depth of the squat in order to get better form and
control by adding a booster to the bench. We are using an Airex pad in the photograph, but you can also use a towel or sandbag to help increase the height of the bench.
2. The heel lift. We are surprised how well our clients can squat when we give them a slight heel lift. We just use a thin plank of wood thats about an inch high. By using the lift, the ankles do not need to be as flexible, which allows our clients to sit back more comfortably into the squat as well as get better depth. Clients that have suffered from broken or sprained ankles in the past really do well with a heel lift.
