Classified as a variation of the squat, the front squat or clavicle squat is integrated into the training program of weightlifters or crossfit enthusiasts. In practice, the bar should be placed on the collarbones but not on the neck. In particular, the work is concentrated in the quadriceps (legs) and the movements do not cause much tension on the spine. In practice, one can feel that the load is lighter than in the basic version.
Before any exercise, it is first necessary to know the right movements to avoid injuries. Then, it is important to have a basic knowledge of the muscles which are stimulated during a front squat and its contributions to these muscles.
HOW TO PERFORM A FRONT SQUAT?
Follow these steps to achieve the right movements.
- The right starting position:
Place the bar at the level of the anterior deltoid,
Then place the bar on the collarbones, raising the elbows as high as possible,
Keep your feet under the bar as you push it out with your legs,
Keep the correct posture, maintain the curvature of your body following the angle of the spine,
Now spread your feet to the width of your pelvis, stick out your chest and look forward, horizontally.
- It's time for the squat, what to do:
Bend your knees as if you were sitting on a chair,
During the descent, breathe in through your nose and when you come up, breathe out through your mouth,
Keep your balance while avoiding falling forward.
WHAT MUSCLES ARE INVOLVED IN THE FRONT SQUAT?
The results you should achieve after repetitive squat sessions:
- Your quadriceps will be more toned than before.
The quadriceps is a fundamental muscle for leg mobility. It is located on the front of the thigh. It is a group of muscles which is formed by the vastus medialis, vastus lateralis, crural and rectus anterior. The first three muscles are mono-articular and connect the femur and patella, while the rectus femoris is bi-articular and connects the iliacus and patella. In principle, all four muscles contribute to the extension of the leg on the thigh. However, the rectus femoris provides flexion of the thigh over the pelvis.
- But in addition, your buttocks will also become firmer,
It should be noted that the buttocks are composed of two planes, the deep and the superficial. Of these muscles, the gluteus maximus is the largest and most powerful in the male body. It is included in the gluteal deltoid.
The gluteus maximus plays an important role in the development of the hip, the external rotation of the leg and also participates to some extent in adduction. Following a good fixation of the femur, the gluteus maximus promotes retroversion and stability of the pelvis. The front squat is a strength-boosting exercise.
- Your hamstrings will gain more strength.
At the back of the thigh is the hamstring, which is a very vulnerable muscle group because the slightest mistake in movement can cause injury. But of course, with a good warm-up, you will not run any risk.
The hamstrings are made up of three muscles: the femoral biceps, the semimembranosus and the semitendinosus. These muscles are mainly responsible for the flexibility of the legs.
- In addition, the abdominal belt and the erector spinae muscles will also increase in size.
The abdominal belt
The firmness of the abdominal muscles determines the shape of your abdominal muscles. A shape that most affects the size of the body. Located between the chest and the pelvis, the muscles that make up the abdominal belt ensure the stability of the spine. But they also maintain the viscera. In particular, the obliques, the transversus abdominis and the rectus abdominis form the abdominal belt.
Over the last 4 ribs and down over the femoral arch and the iliac crest is the lesser oblique. It facilitates lateral tilt and rotation of the trunk while providing trunk flexion when the pelvis is on a fixed point. On the last 7 ribs and on the iliac crest is located the external oblique, it conditions the lateral tilt of the trunk and the rotation of the opposite side but also ensures the flexion of the trunk forward.
Attached to the last seven ribs, over the five lumbar vertebrae and the iliac crest, the transversus abdominis is the main muscle that improves posture as it participates in flattening the abdomen and maintaining the spine. In the supine position, the rectus abdominis is used to raise the chest.
The erector spinae muscles
On both sides of the spine are the erector spinae muscles. They are responsible for many of the body's movements and prevent spinal injuries. Three muscle groups make up the erector spinae muscles, one of which is the semispinatus, which withstands a lot of hard work.
As a role, this muscle maintains the body's upright posture while avoiding a stooped form. So it allows the stability of the spine.
Keeping the body balanced during a front squat optimises the work of the erector spinae muscles. The repetitive movements during the clavicle squat are very important for these muscles because it increases their ability to withstand endurance work.
The flexibility of the muscles does not depend only on the age of the person but especially on the ability to withstand endurance work. Indeed, even an older person who is used to doing front squats on a regular basis can deviate from the capacity of a younger person.
Because of the stimulation of various muscle groups, the practice of the front squat or clavicle squat is important to keep a good mobility of the body but especially to better structure the posture. Indeed, regular practice of this training increases the body's resistance to physical activities.
However, to avoid injury, it is important to practice the correct movements for lifting the bar. As with bending, it is essential to stand up straight to avoid improper movement.
