Freak Show's new favorite leg exercise

[Freak Show]

Just threw in Front Squats in the scheme. Gotta say its one of the best additions I've made. I can go "ass to the grass" with them more so than with back squats. Awesome feeling. Takes some getting used to. Placement of the bar, for example, gets tricky if you've never done it. I chose to use the Olympic style grip where you hold the bar with two fingers, upper arms parallel to the ground. Much more comfortable and easier to balance for me. I still can't get over how far you can sit into this exercise without strain on the back. However, what I have realized is that I was only able to use 135lbs for 3 sets of 10. This was after 4 sets of heavy back squats, but there is an absense of load now. Previously i used the hack squat for my second quad movement where i was loading some pretty heavy weight. I know "load" isn't the only variable, but it still plays a major role in my mind. Anyway, if you get the chance try em or if you like em show your support.

 

[Belial]

Love 'em. Use the clean grip too.

 

[Freak Show]

So Belial, what do you think about the absence of load? Think it will help or hurt? My range of motion is much better vs. a Hack squat which 'should' result in increased recruitment but I just can't get over using only about half the weight. I'm looking to keep size in my quads more than anything(strength). I guess I'm just stuck in the meathead frame of mind where heavier = better. What do you think?

 

[the People's Champ]

I like front squats but have yet to use the clean grip. I tried using it but my arms wouldn't bend that far (?).

 

[Belial]

Well, I think like with any other unfamiliar movement, there'll be a significant adaptation period before you actually get back to overloading your muscles enough to stimulate growth. (Another reason why I'm not a big fan of consistently switching up routines).

When it comes down to it, though, the mechanical advantage of the leg press is really all that allows the extra weight to be moved. Unless you REALLY have a weak link in your front squats that's preventing you from putting up more poundage, the better range of motion, greater discipline of motion required, and greater number of stabilizers involved make it a far superior movement to hacks/leg sled.

How much of a hit in weight are we talking about here?

 

[Freak Show]

How much of a hit in weight are we talking about here?

Well its hard to say cuz i have no idea how much resistance the hack sled itself gives. However, I usually put on 3 plates on each side of it for 6-8 reps. I go for the best range of motion possible by sometimes hitting the bottom during some of my reps. So its not like I'm half assin it like most do. I'm getting off track. Six plates would equal 270lbs if my poor math serves me well this time. Then there's the variable of the resistance of the sled itself. So it seems like quite the hit to me. Over 100lbs. But i know progress will come fast if I stick to it.
Great advice you gave by the way. Thanks.

 

[The mann]

i love em' also,nice change up........

 

[ballast]

Front squats have been my primary leg exercise for awhile and my max front squat is only about 40 or 50 ibs below my max back squat.I also like the fact that front squats allow such a greater range of motion than back squats and my quads are getting alot bigger and stronger from using them.I prefer the clean grip for front squats and usually work them twice per week.Great leg and hip exercise.

 

[Belial]

Well, that's actually not a bad hit for an unfamiliar movement. It should shoot up fairly quickly. The most important thing to remember is to sit the bar as close to your neck as you can; a lot of people new to the movement have a tendency to position the bar a bit ahead of their center of gravity, which tanks your strength as you struggle to compensate. Try sitting back into them a bit more.

Don't forget that the sled is at an angle, think back to physics. Horizontal movement in a low-friction environment doesn't matter nearly as much as the vertical movement, which is where the work is being done.... Try drawing a diagram, and you'll see where the mechanics come into play. The amount of force required to move 270 pounds at an angle is less than the amount of force required to move 270 pounds straight up.

I've seen people who can barely smith squat 350 putting up close to half a ton on the sled.

So yeah, definitely keep at them, you could probably go up 10 pounds a week while you're getting your muscles accustomed to them.

Thanks for the props, by the way.

 

[Freak Show]

The most important thing to remember is to sit the bar as close to your neck as you can;

I think that's exactly what i was doin cuz it felt like i was getting choked at times. Oddly, i enjoyed it in a masochistic sort of way
Guess i gotta build my glottis strength.