#frontsquat — Public Fediverse posts

🏋️ Tips for Dumbbell Front Squats ↕️

🦵Dumbbell front squats are an excellent lower-body exercise that builds strength in the quads, glutes, and core while improving mobility and stability.

👉 Hold Dumbbells in Front Rack Position

👉 Feet Shoulder-Width Apart

👉 Engage Your Core

👉 Descend with Control

#dumbbell #frontsquat #exercise #workout #lowerbody #legs #legsday #strength #quads #glutes #core #mobility #stability #technique #tips #onlinecoach #onlinepersonaltrainer

Today's #Workout - Strength training upper body week 5 - day 2

Warm up:
- 0,5 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge march step
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squat 3" pause e/s
- 10 goblet squats with band around the knees (12 kg)
- 8m banded lateral walk e/s

Plyometrics: 10 rounds
- 1 box jump (start low, build in height) 2x 25cm, 2x 28 cm, 2x 30 cm, 2x 31 cm, 2x 34 cm, 1x 35 cm (new PR!) #BoxJump #PR
- Rest as needed

Squats: 20 min EMOM
- Odd minute: 2 back squats 32 - 34 - 36 - 38 - 40 - 42 - 44 - 46 - 48 - 50 kg #BackSquat
- Even minute: 2 front squats 22 - 24 - 26 - 28 - 30 - 32 - 34 - 36 - 38 - 40 kg #FrontSquat

Core: 3 rounds
- 60" plank
- 10 banded clam shell side plank e/s

Cool down
- 55" dead hang on the bar
- 2 mins reclined hero (instead of couch stretch e/s)
- 3 mins leg up the wall
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 3 - day 6

Warm up:
- 4 min erg bike
- 3 rounds
- 3 ATG squats e/s
- 15" adductor plank e/s
- 1 single leg box (stacked plates) jump e/s (13 cm)
- 4 dumbbell deadlifts into 4 thrusters (8 kg)

Front squats #FrontSquat
- Warm up: 5x 15 kg, 5x 20 kg, 5x 25 kg, 5x 30 kg
- Work: 5x 5 35 kg

Plyo & Core: 6 rounds
- 3 box jumps (31 cm) #BoxJump
- 16 m front rack carry (20 kg)
- 2 min rest

Cool down
- Lacrosse ball glutes, hamstrings, pecs, lats

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Talking about 💬 Dumbbell Front Rack Squats

1️⃣ Rest the dumbbells on the front of your shoulders with your elbows pointing forward and slightly up.

2️⃣ Hold the dumbbells lightly to avoid unnecessary wrist strain.

3️⃣ Keep your elbows elevated to prevent the dumbbells from pulling your torso forward.

4️⃣ Engage your core muscles throughout the movement to protect your lower back.

#dumbbell #frontsquat #squats #legs #legsworkout #quads #hamstrings #glutes #onlinecoach #onlinepersonaltrainer

Today's #Workout - Strength training upper body week 1 - day 2

Warm up:
- 2 rounds
- 4 ATG squats with 3" pause at bottom, e/s
- 8 m banded lateral walk e/s
- 2 rounds
- 10 overhead deadbugs
- 8 KB taters (10 kg)
- 3 single leg wallball around the world (e/l e/s)

Plyometrics: 10 rounds
- 1 box jump (30 cm) #BoxJump
- Rest as needed

Squats: 20 min EMOM
- Odd min: 2 back squats, increasing weight (32 - 34 - 36 - 38 - 40 - 42 - 44 - 46 - 48 - 50 kg) #BackSquat
- Even min: 2 front squats (22 - 24 - 26 - 28 - 30 - 32 - 34 - 36 - 38 - 40 kg [this is btw a #PR - I haven't front squatted in ages, and the last 1RM was 35 kg]) #FrontSquat

Cool down
- Lacrosse ball glutes
- Foam roll hamtrings
- Foam roll quads
- Lacrosse ball pecs
- Lacrosse ball lats

Still sore from Friday & Saturday, I felt the last squats in my quads a lot. Tomorrow I'm doing 12 days of Christmas wod, so that'll be fun: I will just pass out at dinner and don't give a fuck about what kind of bullshit goes on 🤣

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Benefits of Dumbbell Front Squats 🏋️

☑️ Dumbbell front squats offer a variety of benefits, combining the advantages of squats with the unique challenges of using dumbbells.

🎯 Targets quads, hamstrings, and glutes effectively, similar to other squat variations.

🦵The upright torso position emphasizes the quads more than back squats, making it ideal for quad development.

#dumbbells #dumbbellworkout #squats #frontsquat #legsworkout