built to fix starting the front squat from a dead stop, with no descent at all
the bar sits on pins, so there is no eccentric and nothing stored to help you
out of the bottom
the rack position has to be rebuilt every rep rather than carried down from
the top, which is what makes it harder than it looks
Execution
Set the pins in a rack so the bar sits just below parallel when you are under
it. Get under the bar in a front rack with your elbows high, brace your trunk
and take your usual stance.
take the weight off the pins without pulling yourself down into position
drive straight up from a standstill, elbows staying high
keep your torso vertical through the whole rep
stand all the way up
lower the bar back to the pins and let it settle before the next rep
Set the pins just below parallel and stay there. Change the height and the
weight changes with it, so add an exercise note when you do.
This is assistance work, so run it after the main lift of the day.
Purpose
built to fix starting the front squat from a dead stop, with no descent at all
the bar sits on pins, so there is no eccentric and nothing stored to help you
out of the bottom
the rack position has to be rebuilt every rep rather than carried down from
the top, which is what makes it harder than it looks
Execution
Set the pins in a rack so the bar sits just below parallel when you are under
it. Get under the bar in a front rack with your elbows high, brace your trunk
and take your usual stance.
take the weight off the pins without pulling yourself down into position
drive straight up from a standstill, elbows staying high
keep your torso vertical through the whole rep
stand all the way up
lower the bar back to the pins and let it settle before the next rep
Set the pins just below parallel and stay there. Change the height and the
weight changes with it, so add an exercise note when you do.
This is assistance work, so run it after the main lift of the day.