قالب وردپرس درنا توس
Home / Fitness and Health / Tip: how much should you be able to crouch?

Tip: how much should you be able to crouch?



Not all squats are created equal, and there is no definite “must-have” for anyone who is not a powerlifter. However, for real world performance, the front squats come first.

Front squat

Performance standard: 1RM

  • Men: 1.7 x body weight
  • Women: 1.3 x body weight

performance

Front squats require an upright torso, which – in addition to most athletic movements ̵

1; offers a variety of benefits. They are superior in improving the rate of force development, increasing reactive power, improving the ability to accelerate / decelerate, and produce maximum core activation.

Two specific studies found that after 10 weeks of training, front squats caused a greater increase in jump height (by 23%) and faster 40 yard stroke times (by 0.2 seconds or 3.3%) than back squats (1, 2) ).

Anti-fragility

The front rack load acts as a counterweight and allows for better weight transfer to the rear and improved knee depth. The front squats open up additional freedom of movement in the hips and ankles and ensure permanent improvements in mobility and the stability of the end area.

The front squats also encourage active external rotation at the shoulders, “calming” the lats, and recruiting the upper back to stabilize the scaps, which improves posture.

Strength and muscle

The upright position creates an angled tibia that shifts focus almost entirely to the quads. Coupled with the greater freedom of movement, the front squats are a double blow to transform even the smallest bird legs into a meaty pair of wheels.

Related: Top 10 Exercises For Real Athleticism

Related: Front Squat Hand Positions

References

  1. Hartmann, Hagen, et al. “Influence of squat depth on jumping performance.” Journal of Strength and Conditioning Research 26 (2012): 3243-3261.
  2. Balderree, Afton Staheli, and Mark Debeliso. “The Effects of Back and Front Squats on Sprint Speed ​​and Vertical Jump: A Pilot Study.” International Journal for Sports Science 9 (2019): 1-7.

Source link