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Thread: Squat

  1. #1
    Jix
    Jix is offline New Member
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    Squat

    1- What's the difference between regular squat and barbell front squat ?
    2- what's the difference between doing squat with wide stand , medium stand and close stand ? and what should i do ?

  2. #2
    tigerspawn's Avatar
    tigerspawn is offline Senior Member
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    Quote Originally Posted by Jix View Post
    1- What's the difference between regular squat and barbell front squat ?
    Both exercises target the same muscle groups, but emphasize them differently. Placing the weight in front of your body instead of behind your body shifts the emphasis more to your quadriceps.

    Quote Originally Posted by Jix View Post
    2- what's the difference between doing squat with wide stand , medium stand and close stand ? and what should i do ?
    A narrow stance will not strengthen the external rotators of the hip and places excess forces on the patella. A wider stance address’s the overlooked external rotators of the hip, hamstrings and places less stress on the patella.

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    omg talking about outter hi muscles ok. Try this.

    Lie down on your side. Straight. Knees back so u can see ur toes. Now. Lean forward along ur whole body staying straight not to.much. but enough that your almost falling onto ur front. Steady urself with ur arm. Now do side leg raises. Point ur toes downwards a bit. Lift it around one foot. (12Inches), above ur other leg. And do circles. With your heel about football size. For one minute. Then the other way. Repeat other side.

    Feck. Even i dint know i had muscles there. N with the pain. Im not sure bodies did either!!!

    (tried pilates today), nice way to wind down from a grueling week!!!

    tried doing.a squat. Feet shoulderwidth apart but keeping head ABOVE hips. Hard as. Try not to fall over. N do without weight.

    I also like (same form. Head over hips. Do NOT LET THEM GO BACK) n feet either side of medium sized bar, near each end,dbl.shoulder width dead lift grip. Bar should be couple inches under ur danglies(or non danglies), and squat n stand. Be sure the bar should NOT change distance down there!!! really good hit on quadriceps. Just lighter weights n build it up

    Hope this helps

  4. #4
    NJA82 is offline New Member
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    Front squats also build your core a lot more than back squats ( back squats still do a decent job though ) as the weight tends to want to roll forward so you need to involve a lot more abdominal effort to maintain good posture and form throughout the lift. You can also go a lot deeper on front squats over back squats if you lack flexibility like most lifters do.

    Incorporate both lifts into your programming if you can, both are great exercises for the lower body and core.

    As for stance, in the starting strength book rip gives a good run down on stance and setting up for squatting. I personally squat with a medium stance, not wide like a powerlifter though as ive found this kills your hip flexors over time. Probably easiest way to explain it would be around 35cm between my heels with toes pointing out close to 30 degrees.

  5. #5
    ppwc1985's Avatar
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    I incorporate both, but I dread fronts. Going heavy, cause I have strong legs always messes with my upper arms and f. Delts, even using alot cushion.

  6. #6
    NJA82 is offline New Member
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    You get used to it, if you havent done them for a while they definitely do leave the front upper arms/delts feeling a bit tender for a few days but if your consistent with them that pain eventually goes away.

  7. #7
    tigerspawn's Avatar
    tigerspawn is offline Senior Member
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    Quote Originally Posted by NJA82 View Post
    As for stance, in the starting strength book rip gives a good run down on stance and setting up for squatting. I personally squat with a medium stance, not wide like a power lifter though as ive found this kills your hip flexors over time. Probably easiest way to explain it would be around 35cm between my heels with toes pointing out close to 30 degrees.
    I always take a slightly wide than shoulder stance. You want to avoid raw squatting too wide. Squatting excessively wide raw will lead to decrease of power coming out of the hole, and it will damage your hips.

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    Quote Originally Posted by NJA82 View Post
    You get used to it, if you havent done them for a while they definitely do leave the front upper arms/delts feeling a bit tender for a few days but if your consistent with them that pain eventually goes away.
    This us true.just gotta go through the pain. But hits quads well

  9. #9
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    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
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    Very well said posts Tigerspawn.
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