kbfunTH
Thu, Aug-11-05, 10:52
Here's the link with pictures: http://www.chekinstitute.com/exercise.cfm
Front Squat (Can be done with barbell, dumbbell, kettlebells, or broom handle for learning purposes).
To Start:
Begin by placing the first two fingers of your hands on the bar. Your fingers should be placed on the bar slightly wider than shoulder width.
Walk towards the bar and step under it, keeping your fingers in contact with the bar. As you do so, allow your elbows and fingers to curl under the bar as well until the bar is resting on the anterior deltoids (front of your shoulders). You will have to extend your wrists to maintain contact between the bar and your fingers (See Figure 1).
Be sure that your triceps are parallel to the floor (they should remain in this position throughout the squat) and straighten your legs, lifting the bar from the rack.
Take a step back. Your feet should be positioned shoulder width or wider with the toes turned out up to 30°.
The Descent:
Hold the torso rigid and maintain the appropriate lower spinal curve. Inhale, pulling the navel towards the spine, and begin by bending at the knees first, followed by the hips.
Keep the weight balanced between the forefoot and heels, always maintaining full foot contact with the ground during descent.
The knees should track over the second toes during descent.
Descend in a slow controlled manner (eyes level with the horizon) until the tops of the thighs are parallel with the floor (See Figure 2)
Always maintain a rigid torso, minimizing stress on the spine while taking full advantage of the large hip joints.
Keep weight within the base of support.
Again, the triceps should be parallel to the floor throughout the descent.
The Ascent:
Ascend to the start position rapidly, but under control.
Keep hips under the bar as much as possible.
Avoid pronation (medial rotation) and adduction of the knees (bringing the knees together) while ascending.
Be smooth throughout the motion to avoid jamming or jarring the bar at the top of the motion.
Exhale through pursed lips after passing the sticking point.
Front Squat (Can be done with barbell, dumbbell, kettlebells, or broom handle for learning purposes).
To Start:
Begin by placing the first two fingers of your hands on the bar. Your fingers should be placed on the bar slightly wider than shoulder width.
Walk towards the bar and step under it, keeping your fingers in contact with the bar. As you do so, allow your elbows and fingers to curl under the bar as well until the bar is resting on the anterior deltoids (front of your shoulders). You will have to extend your wrists to maintain contact between the bar and your fingers (See Figure 1).
Be sure that your triceps are parallel to the floor (they should remain in this position throughout the squat) and straighten your legs, lifting the bar from the rack.
Take a step back. Your feet should be positioned shoulder width or wider with the toes turned out up to 30°.
The Descent:
Hold the torso rigid and maintain the appropriate lower spinal curve. Inhale, pulling the navel towards the spine, and begin by bending at the knees first, followed by the hips.
Keep the weight balanced between the forefoot and heels, always maintaining full foot contact with the ground during descent.
The knees should track over the second toes during descent.
Descend in a slow controlled manner (eyes level with the horizon) until the tops of the thighs are parallel with the floor (See Figure 2)
Always maintain a rigid torso, minimizing stress on the spine while taking full advantage of the large hip joints.
Keep weight within the base of support.
Again, the triceps should be parallel to the floor throughout the descent.
The Ascent:
Ascend to the start position rapidly, but under control.
Keep hips under the bar as much as possible.
Avoid pronation (medial rotation) and adduction of the knees (bringing the knees together) while ascending.
Be smooth throughout the motion to avoid jamming or jarring the bar at the top of the motion.
Exhale through pursed lips after passing the sticking point.