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I’ll be trying it out. Anyone do this before?
I’ll be trying it out. Anyone do this before?
MESO-Rx
Anabolic Steroids
ToT front squats for core development
- Thread starter cfreetenor
- Start date
LeoTC
Member
Standard tempo squat, add a four to six second pause at the bottom.
Hate life and reap the reward.
Hate life and reap the reward.
Holy shit this might be the answer to all of my problems in lifeI've been doing 20rep sets lately.
Pick a weight you can do for around 8 front, and then immediately get under the bar and finish to 20 with back squats (12 reps ).
My core has been lit up after 5 sets of those on leg days
Yeah .I had to take a huge ego drop in my squat weights when I started this, but I'm slowly building back up .
Never thought it would kick my ass the way it has. It's a bitch to go from fronts to backs like that... And if you only get say, 6 reps on the fronts, you then have to bang out 14 reps on the backs to get 20....it sucks but works..
Never thought it would kick my ass the way it has. It's a bitch to go from fronts to backs like that... And if you only get say, 6 reps on the fronts, you then have to bang out 14 reps on the backs to get 20....it sucks but works..
Will it help with that fleshy protrusion on the lower belly that I’ve been trying to get with ab vacuums?
LeoTC
Member
Fleshy protrusion?
Example?
I'm honestly trying to figure out what you might be referring to.
Example?
I'm honestly trying to figure out what you might be referring to.
Basically will it help with anterior pelvic tilt or lordosis.
LeoTC
Member
If that's your issue, squatting isn't really the answer. APT is usually a combination of under developed Rectus Abdominals, Exterior Obliques, Glutes, and Hamstrings.
Couple things I'd look to -
RA:
Decline Sit-ups (Not Crunches)
Hanging Leg / Knee-ups
EO:
Landmine 180's
Hanging 180's
G/H:
Good Mornings
Split Squats
Reverse Hypers
The anti-rotational work will actually do wonders for your back as well.
Vacuums aren't going to do anything for APT. Squatting more will only reinforce the imbalances that you're already dealing with.
Edit: Yes I push all of these movements. A lot.
They're easy to scale and can be plugged into any program in any phase of a workout. Not a broken record.
Couple things I'd look to -
RA:
Decline Sit-ups (Not Crunches)
Hanging Leg / Knee-ups
EO:
Landmine 180's
Hanging 180's
G/H:
Good Mornings
Split Squats
Reverse Hypers
The anti-rotational work will actually do wonders for your back as well.
Vacuums aren't going to do anything for APT. Squatting more will only reinforce the imbalances that you're already dealing with.
Edit: Yes I push all of these movements. A lot.
They're easy to scale and can be plugged into any program in any phase of a workout. Not a broken record.
Endure
Member
Overhead squats will destroy your core more than any other squat variation.
LeoTC
Member
Most people lack the core strength to actually do any appreciable volume though.
Because most people that think they have a strong core...just don't.
Unless you can OHP 100lbs and walk with it about 50 yards, you're not ready for overhead squats, snatches, etc.
Because most people that think they have a strong core...just don't.
Unless you can OHP 100lbs and walk with it about 50 yards, you're not ready for overhead squats, snatches, etc.
I could probably without issue. But OH squats destroy my upper back mostly for some reason.
LeoTC
Member
No telling without watching you through the movement.
But...
Sounds like you could stand to work on T-spine mobility. Breathing patterns can impact that as well.
Have to head to the office, but will expand on that when I have a minute.
But...
Sounds like you could stand to work on T-spine mobility. Breathing patterns can impact that as well.
Have to head to the office, but will expand on that when I have a minute.
Gbro
New Member
I'd like to hear more.
LeoTC
Member
On breathing patterns: Most people breathe into their chests. This isn't just inefficient, it creates a stress response. That stress is stored...in your your upper back and traps. Makes your shoulders tight and limits mobility.
Work on being conscious of how you're breathing throughout the day. It'll loosen you up, improve posture, and reduce pain.
As far as the overhead squat itself: Check your form, then have a friend double check it.
Bar should be in line with the back of your head. About where you might tie back a ponytail.
Palms should be up toward the ceiling and elbows externally rotated.
Do not shrug your shoulders, it'll cause your elbows to internally rotate. As noted, we want them rotated out. I don't know why this became such a common cue. It's just fucking wrong. :/
Keep your shoulder blades packed, and try to pull the bar apart. Like stretching a band above your head. It'll help you keep tight and locked out.
I could get deeper into it, but I'm fucking fries right now. Hit me with questions, if any, and I'll get back to them.
Work on being conscious of how you're breathing throughout the day. It'll loosen you up, improve posture, and reduce pain.
As far as the overhead squat itself: Check your form, then have a friend double check it.
Bar should be in line with the back of your head. About where you might tie back a ponytail.
Palms should be up toward the ceiling and elbows externally rotated.
Do not shrug your shoulders, it'll cause your elbows to internally rotate. As noted, we want them rotated out. I don't know why this became such a common cue. It's just fucking wrong. :/
Keep your shoulder blades packed, and try to pull the bar apart. Like stretching a band above your head. It'll help you keep tight and locked out.
I could get deeper into it, but I'm fucking fries right now. Hit me with questions, if any, and I'll get back to them.
al'sameesh
New Member
Ive never controlled the timing, but I have found that heavy front squatting gets my torso sore better than an ab workout. and its the deeper muscles too, like transverse abdominis
Oldschool
New Member
Great advice. "Becoming A Supple Leopard " is a great investment in my opinion.
