Hockey Training EOTW: Barbell Front Squat
1,027 views · Published 31 October 2013 · 1:58 · Indexed 20 October 2026
Channel: GoalieTrainingProTV · 2013 · Sports
Make the most of your ice time - http://www.HockeyTrainingPro.com I think of this exercise as such a staple that I forget to go over the technique with you some times. As you may know, we don't do back squats in the Revolution Gym anymore. There are a few reasons, but essentially, it is easier to squat heavy and poorly in the back squat position than it is in the front squat position, we will leave it at that for now. I also love the Barbell Front Squat because it is the finish position for the Clean which is one of our 'go to' explosive power exercises. The 'catch' of the Clean requires good mobility at the shoulder and some time spent front squatting will let you know loud and clear whether or not you have that mobility. The basic version of the Front Squat I am showing you today is a 'no hands' version that we use to teach this exercise because it forces you into proper position AND it forces you to keep the weight light while you perfect the movement pattern. My suggestion is to work on this version for at least two weeks and then move on to the 'regular' Front Squat. Muscles Used: I love this exercise because of the load on the extensors of the hip and knee (your skating muscles). So the glutes, quadriceps and hamstrings play a big role, but it also puts your back extensors under a load to stabilize your torso. If you cannot get into the squat position, then it could suggest either a mobility or a stability issue and you should not try to force your way down into a lower squat. If you feel like you are getting 'stuck' then step out of the rack and just work on going through the pattern with just your bodyweight to learn the pattern first. Key Points: Start with just the bar. The first thing to move should be your hips moving back (rather than your knees moving forward) Keep your arms straight Look straight ahead, not up to the ceiling Squat until your thighs are parallel to the floor If at any point in the movement your butt tucks under (butt wink), causing you to round a bit in the lower back, then stop. You need to clean up your pattern before you continue. How Often? How Many? When you are learning with light weight, try to work this into your routine twice per week for 2-3 sets of 8 repetitions, you can even use it as part of your dynamic warm up. Don't miss an opportunity to dominate on the ice - http://www.YouTube.com/RevolutionCondition http://youtu.be/TfHzGLK5KMw
