Yesterday's post introduced the back squat. If you feel the back squat is easy or you'd like to try an alternative, the front squat is a good choice. There are two different grips shown. The easier approach is to use the cross-arm grip.
The front squat puts the load in front of your body. It will feel like it's pulling you forward forcing you to use your core and lumbar muscles to hold you tall. If you have difficulty staying tall, you may need to return to the back squat or work on some thoracic (mid-back) mobility.
Stay tuned for future posts where we'll be talking about mobility exercises to help you get deeper, taller, and more control in your squat.
We're returning to where we left off last week. The last time we talked about squatting we discussed loading your squat or going deeper into the squat. This week we'll take a look at the front and back squat. We'll start with the back squat.
Muscle activation studies comparing the front and back squat don't show a huge variation between the two with the exception of your low back muscles. The front squat shows higher activation of your low back muscles. In theory, this is because the load is pulling you forward where the load during a back squat is directed down the spine. Of course, it's all dependent on form.
I've given a couple tips on form for the back squat and we'll take a look at the front squat tomorrow. If you have difficulty staying tall through your torso, the front squat may be a good alternative.
Comments are welcome!
There's been a lot of debate surrounding foam rolling. People use it because it feels good and it helps them move better. Wait, it may not feel good while you're doing it, but it feels better after, haha.
We don't understand the specific mechanisms behind why it works. What research has shown rolling decreases muscle soreness. In theory, if you have less muscle soreness, you'll be able to perform better due to decreased soreness. Recently, a few small studies have supported this notion.
Here's a video showing foam rolling for your legs. There are many variations in one video. Play with what works for you. If foam rolling is painful, use less pressure. If it doesn't create some soreness, increase the pressure. Don't work over bony spots. That may create some problem areas.
Hope you like it!
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