 Ladies and gentlemen hmm solid Mike the one and only Omar esoph the best goatee since jafar of Aladdin Oh, that's a that's a bold claim. That's a good goatee though. I'll stick with it I'll go a better hair than him up here. Yeah, but he might have you on the goatee. Oh, what do you mean chest hair? You see the three chest hairs right here. This is HD. This is 4k, right? No, they I mean you go really see we sent every subscriber a 4k screen so they could see everyone I think I think P word he's happening whoever counts the correct number of hairs leave the comment below Free Kaisen program, but you need the exact amount. I've already counted it. Yeah, he knows I know okay ladies We're talking front squat some of you've recently seen the training vlogs which you're seeing right here Connor's making beautiful magic with this cream. I'm weightlifting. I'm squatting. I'm deadlifting, but I'm front squatting Which is something I've only really done one serious block of probably five years ago Yep, and I was doing the cross arm deal And it did help build up my quads. It felt really good But we're gonna talk about how when why two front squat Back then I think my best front squat was maybe 375 or so, so we're going for the 200 kg squat. Oh, yeah, that's that's the 2020 Yeah, but I've been front squatting mostly because my front rack on my clean suck I want to get better at my upper body mobility. It obviously is super Super important for when you're cleaning and jerking doing any kind of weightlifting movements, but secondary It's really good for your core allows you to really stabilize and control your midline Which can transfer to everything in life, but let alone your back squat your deadlift your overhead any movement really Oh, yeah, and it puts a lot of emphasis on the quads, which is super important again for any kind of deadlift I think especially the sumo sumo quad strength is vital as well as again snatch back squat, etc And I'm trying to put the back squat as well Hit us hit us with why when who why where so I'm gonna say something that might be apocryphal Where it's not necessarily true, but I heard that Ed Cohen a little lad called Ed Cohen Never heard of the greatest lifters of all time one of the greatest humans of all time His favorite accessory movement for the deadlifters the front squat Yeah, I don't doubt it now And I'm gonna say something else the main limiting factor for front squat strength versus the high bar squad and the low bar Squad where they don't train and where the front squat actually does train and where weightlifters excel They just have that beautiful Upright posture will be your thoracic erectors And so the ability for you to maintain your shelf. I suck at this shit. So I'm not speaking from experience. I'm speaking from knowledge Your ability to maintain that shelf will train your erectors, which will lead you to be more upright So if you're someone that finds yourself collapsing in the high bar squad in the low bar squad Then as an accessory movement to work on that quality because if you if you got the quad strength Let's say you do belt squats, too And you know you notice that your quads never tire your glutes never tire you're just gonna fold it over back Yeah, and then all that shit the front squats fantastic But I think for most people in any event you can get a little lower on the front squat You can work on things such as engaging your lats, which actually when you do a high bar and low bar squad It's easier to feel that out and then lastly the front squat is really good for anterior bracing. We're on the low bar squad It's important, but you might not realize it's important until you do something like a front squat I guarantee this is a drill for everyone watching right now before your next low bar session As long as you feel confident in your low bar low bar form Warm up with a front squat up until you know like comfortable singles or whatever for your 60 70 Yes, let's say you're 500 pound low bar squatter You walk on front squats like 315 there abouts and then you move on from there to low bar So you warm up front squat and then you go low bar You'll feel like you have so much power with your core with everything else. It'll just feel tight and kind of the breathing embracing Yeah, really force you into that position because if you have any You know inability to brace in the midline. You're just dumping that bar off and on rack really We're in the back squat. You have so much tissue in between you and what's going on Oh, yeah, it may fold you over but a lot of people squat that way already whether it's a bent back or not Hey, everybody loves a good anecdote and I will say that Eric Helms in the off season recently He has his best quads Recently and it's primary movement was the front squats I do think the front squats allow you to load your quads a little bit better I think even so if you're a weight lifter, you already know you should be front squat Yeah, that's a given and so we can't talk about that But I do want to talk about more the general lifter power lifters. I'm chasing some aesthetics. Yeah Yeah, so everyone else like the 98% I think the front squats first for aesthetics are very important I think they're I hate throwing around this phrase when I say it's a little safer all I mean I think loads are really large factor in determining injuries just because 800 pound squat in an absolute sense I think can wreak more damage. Yeah, you're getting a lot of stimulus a lot of Muscular hypertrophy potentially and strength out of potentially less loads. Yeah So as an example when I say what I mean when I say it's Safer and the loads are lower brain and Lily when he fell with 800 pounds If you're a front squat and let's say 400 pounds or load your absolute loads lower Even if you fell I don't think it would have wrecked your knee, right? It is a little easier to dump That's yeah, yeah, and it's easier to dump in any event The front squat for the average person the why I would have it as a secondary Probably not primary unless it feels that good and it feels better than a high bar low bar Or perhaps your frequency is pretty high right now I'm squatting back squatting three times a week and friends one twice Yeah, I feel great. Yeah, I actually like so first off I like front squatting frequently and I like squatting in general also frequently So I would say for the average person if you squat three times a week I would say two to two times one or two times throwing a front squat variation And what's cool about once again because the loads less of the systemic fatigue on your body I feel is also lower because the limiting factors You'll notice for most people if you don't front squat your thoracic area is not strong enough in the front rack itself Yeah, whereas, you know You got to kind of have that come to Jesus moment when you're doing low bars You're working up to your single and 500 pounds is 500 pounds, right? But for most people probably if you squat four or five six hundred pounds your front squats probably like three 400 pounds and so in that way the absolute load once again is lower But besides being a fantastic movement I actually think it's also a good cue for people to work on where their knees are and so I would say as a Secondary movement so in your main accessory movement or as a tertiary movement so your third movement so you do your front squat After you do your you know comp squat after you do maybe your pause squat, and then you do a front squat really focusing on if you haven't done it before greasing the groove so higher repetitions will be fine and Just making sure that you're tracking the knees over your toes. Ladies and gentlemen another great tool to throw in Some kaizen programs have them. Maybe some kaizen programs have them on the way Appreciate you guys so Mike, you know where to find them all more yourself the one and only link in the bio Catch the next one