Barbell Front Squat (from blocks)

The Barbell Front Squat from blocks is a compound exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. It also engages the core and upper body muscles as stabilizers, making it a highly effective total body exercise. Using blocks to elevate the barbell allows for a greater range of motion and deeper squat, which can help improve flexibility and overall leg strength. This exercise provides a more vertical torso position compared to traditional front squats, which places emphasis on the quads and helps to build better balance and stability. To perform the Barbell Front Squat from blocks, you would typically start by setting up two blocks just below knee level and placing a barbell across your upper chest and front shoulders, with your elbows pointing forward. Your feet should be shoulder-width apart or slightly wider, with toes pointing slightly outward. From there, you lower your hips back and down until your thighs are parallel to the ground, or as deep as your flexibility allows. Finally, you drive through your heels, engaging your lower body muscles to stand back up to the starting position. Remember to focus on maintaining a neutral spine throughout the movement, keeping your core tight, and ensuring your knees are tracking in line with your toes. As with any exercise, it's essential to use proper form, start with lighter weights, and gradually increase the load as your strength and technique improve. Including the Barbell Front Squat from blocks in your workout routine can help you develop lower body strength, power, and overall muscular development. Remember to always warm up properly before attempting any exercise and consult with a fitness professional to ensure it is suitable for your individual needs and goals.

Instructions

• Start by setting up a barbell on blocks at about shoulder height.
• Approach the barbell and position yourself in front of it with your feet shoulder-width apart.
• Grip the barbell with an overhand grip slightly wider than shoulder-width apart.
• Bring your elbows up and position them parallel to the ground with your upper arms parallel to the floor.
• Stand up straight and take a step backward to clear the blocks.
• Place your feet slightly wider than shoulder-width apart with your toes slightly pointed outward.
• Brace your core, keep your chest up, and maintain a neutral spine.
• Inhale and begin the descent by bending your knees and hips, pushing your hips back.
• Continue descending until your thighs are parallel to the ground or slightly below, ensuring your knees are in line with your toes.
• Pause briefly at the bottom of the squat and then exhale as you drive through your heels to return to the starting position.
• Extend your hips and knees simultaneously to bring yourself back to standing.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on proper form and technique to maximize the benefits and minimize the risk of injury during the exercise.
• Engage your core throughout the movement to maintain stability and prevent your back from rounding.
• Gradually increase the weight as you become more comfortable and confident with the exercise.
• Inhale deeply as you lower yourself into the squat and exhale forcefully as you push back up.
• Keep your elbows high and chest up to maintain the correct posture and prevent the barbell from rolling forward.
• Always warm up thoroughly before attempting heavy lifts to activate your muscles and increase flexibility.
• Include complementary exercises like Bulgarian split squats and deadlifts to strengthen the related muscle groups.
• Prioritize recovery by getting enough rest, eating a balanced diet, and incorporating stretching or foam rolling into your routine.
• Listen to your body and adjust the weights and intensity according to your fitness level and comfort.
• Consider working with a qualified fitness professional to ensure proper technique and form.