6 basic barbell exercises for beginner weight lifters:
"The main difference between the front and back squat is obviously the position of the barbell on your body. When the bar is in front of you, like a front squat, you’re forced to adopt a much more upright posture where your hips drop straight down and your knees flex forward to a significant degree. Because [of this], the front squat really targets your quads and your core," says Pak.
Pak adds that the front squat tends to be a little harder to learn because it requires more mobility in the upper body and ankles. "However, both squats are fantastic options and one isn’t inherently better than the other—it just depends on your goals and what you’re looking to accomplish!" he says.To set up for the front squat, stand directly underneath the bar, with your feet parallel and the bar resting on your collarbone and gently pressing against your throat.
Grab the bar with your hands just wider than shoulder-width apart, elbows bent and facing forward, palms facing up and your fingers by your body. Stand up tall and walk yourself backward and away from the squat rack. Place your feet slightly wider than shoulder-width apart and turn your feet out a little, 20 to 30 degrees.
Then, push your hips back and bend your knees to lower into a squat, pushing your knees slightly out to the sides. "Aim to descend until your hip crease goes below your kneecaps, or until your lower back wants to tuck under," says Pak. Keep your chest upright throughout the movement.
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