THE front box squat

[tex]

So I was looking for an me exercise today and I was racking my brain and on the way to the gym it popped into my head....Front ****ing box squats! I do regular box squats....why the hell am I not doing front box squats?! In fact, I think the front version may be more beneficial as it keeps you more upright during the lift. So I get to the gym and I gotta figure out what my rep/weight will be to get to a 1rm......kinda difficult since I havent ever done these before or even a regular front squat in forever. It was rough on my 3rd attempt but I was happy with the effort......I gotta say that this is a new favourite and I will be hammering these every 3-4 weeks just so I can benefit from them even more!! Remember to keep your toes pointed straight forward!!

[Talo]

Interesting. So what was your 1RM ?

[natenator]

In general I prefer the front squat over the back squat these days. Outter sweep is fine for me and it's the inside development that I could use work on. I find the front squats really work the tear drop along with bringing out detail on the inside/upper portion of the quads.

I will try these once I get back to training legs again.

Thanks tex!

[AlladdinSane]

Totally cool. Are you using a low box (I hope) since you're using a closer stance?

[tex]

I was actually using a wider stance..... 4 inches inside of the power rack.....I want to hit mainly glutes and hams so I widened it up and it worked like a charm. I went to parallel on these as it was a first time but I can see doing a few inches below or even down to a 10 incher in the future to really hammer the movement......my 1rm was pretty sad....315....I have hit 465 in the back box squat for reps.....

[Talo]

I think 315 is a decent carry over. **** , I find 225+ hard to do for reps . Gets to be to much pressure on my delts. I might have to man up and try a 1RM one day.

[Rhinobolt10]

Louie does front squats off a box all the time, though he uses a zercher harness where you can adjust if for front squats.

I just started a westside template, so I'll be giving these a shot pretty soon myself.