I wish someone would make a compilation of Alan just moving shit around his gym and working out in silence. It's very relaxing.

@johnnyclaymore6725

3 жыл бұрын

@@MuscularMontel I'm really confused with what this has to do with Tom Dylan's comment? Hahaha

@MuscularMontel

3 жыл бұрын

@@johnnyclaymore6725 so am i, after seeing your reply. I don't know how it ended up here

@RonSwansonIsMyGod

3 жыл бұрын

ASMR for weightlifters.....

@AB0BA_69

3 жыл бұрын

I just wanna see more pics of Alan’s legs. No homo, they just look aesthetic af

@tomdylan2074

3 жыл бұрын

@@MuscularMontel what was your comment? Now I'm confused.

I know his motto is Train Untamed, but to me, it always sounds like Train On Time!

@sakaue

3 жыл бұрын

dude the first time that i heard it, i thought he said "tread un timed" and i was so confused

@Firm-Tofu-King

3 жыл бұрын

James hetfield effect I thought "sad but true" was "set patrol"

@kingturtle1000

3 жыл бұрын

I used to hear train un-trained

@kevingondwe

3 жыл бұрын

🤣🤣😂😂 I always hear "trade on time", it even made sense to me like my life was fine with it being like that. I feel dumb.

@PowerPuffBhoy

3 жыл бұрын

For me it was “tren on time” and I was just like oh so thats how he got that strong

I do them just because I have a thing for being choked. For me front squats are a very high value lift, they effectively train the legs and also offer a lot of carryover to other lifts.

@CRAZYJONSO

3 жыл бұрын

looool

@akumafuhen

3 жыл бұрын

Lol! Also I found front squats have really improved my bracing, especially zombie front squats

@marcus_ohreallyus

3 жыл бұрын

Most people don't do them correctly, so they don't end up choking themselves. I'm talking about those people who hold the bar instead of letting it sit in the clavicle groove.

@akumafuhen

3 жыл бұрын

@@marcus_ohreallyus partly why I switched to zombie front squats so when my form breaks it turns into a zercher squat lol! Have so many bruises from failed pr attempts. Current best is 245 zombie.

@mattbraga4033

3 жыл бұрын

Being choked ? Gay lol

Nothing better than the feeling of an empty gym in the morning

@dux_bellorum

3 жыл бұрын

Facts!!!

@iamDBA1

3 жыл бұрын

The whole gym to yourself or just a couple of other people. No traffic sounds, just pure focus.

@hubertsimpson1131

3 жыл бұрын

That’s why I own a home gym.

@NeuronActivation

3 жыл бұрын

Also a mountain man breakfast

@J0nnyTheJ3w

3 жыл бұрын

Or at night

They make you feel awfull and highlights your weakness, so yes.

@YahMum69

3 жыл бұрын

THEH HURT!! I tried today it hurts my front sides!!!

@Jspec03

3 жыл бұрын

Just like bulgarian split squats. I like doing both. Pretty humbling

@sanpevo9951

3 жыл бұрын

@@Jspec03 those are hell. Started liking them, just been fiximg my form cause I would get lower back pain at times when using weights. Other than that they are a good quad pump

@luisnunes2010

3 жыл бұрын

Any weakeness, they'll grab and yank on. Hard.

@camdendebruin6667

3 жыл бұрын

Ultimate bracing test lol

100% worth doing. Way more badass than regular squats and they hit them core and upper back muscles like crazy.

@MrSham3less

3 жыл бұрын

Which grip are you using?

@Wayf4rer

3 жыл бұрын

@@MrSham3less custom jello handle glizzy gobbler grips

@MrSham3less

3 жыл бұрын

@@Wayf4rer ayo wtf?

@Wayf4rer

3 жыл бұрын

@@MrSham3less Oh you meant the squats, I just do a front rack

@areyoutheregoditsmedave

3 жыл бұрын

@@Wayf4rer glizzy!!!!!

Working on the front squat has actually helped my back squat.

@pathofthebarbell8289

3 жыл бұрын

Same here

@jater10

3 жыл бұрын

Same here. Also helped my cleans.

@mistamaog

3 жыл бұрын

Could you explain more🤔

@mamabear9389

3 жыл бұрын

@@mistamaog I was doing the same thing Alan was doing on the back squat...not keeping knees forward coming out of the bottom. The front squat fixed that.

@mistamaog

3 жыл бұрын

@@mamabear9389 For me I can't squat that low except if I do like goblet squats, so I'm tempted to do front squats.

I think front squats are very important. It keeps my mobility in check and strengthen the upper back. It's also a really good variation for a low stress week

Honestly, I just do them because it’s the only type of squat that I can get atg depth and it feels comfortable.

@inigoxd

3 жыл бұрын

it is ok to not go atg on normal back squats but if they are more comfortable then you should do it instead

@harryruffin1548

3 жыл бұрын

@@inigoxd oh for sure, I just find going to depths any more shallow than atg makes me feel super wobbly, especially in my back, hence why back squats are sort of off the charts for me.

@mlpreiss

3 жыл бұрын

Front squats are the only kind I can do and hit depth while remaining upright. An old college back injury forces me to lean what I feel is too far forward when I back squat. Maybe I push my hips too far back. Whatever I do, I just try to keep the compressive pressure off my low back.

@christophercorbo9909

3 жыл бұрын

@@mlpreiss I feel you. It sucks racking the Bar knowing you will have back pain for the next 2 days because your core compression wasnt on point

@cjadkins2654

3 жыл бұрын

Same here, I have always felt more comfortable doing front squats more so than back squats.

I have long arms and long legs (including relatively long femurs). Back squat always felt unnatural and gave me a lot of elbow & hip pain. Also killed my low back even before hitting parallel. Switched to front squats 8 months ago and it was the best decision *for me*. No more joint pain, can go completely ATG with no low back pain, core and upper back are much stronger, front rack forced me to improve mobility, actually seeing leg gains, a lot of carryover my deadlift. Some people hate the front squat and see no benefit. You just have to try it and see.

@throwsbear4334

3 жыл бұрын

Low bar squaring might also be an option. I had the same issues before I learned how to a low bar back squat. I’m 6ft 4 so high bar isn’t an option

@natecoleman7985

3 жыл бұрын

Same here, it just a feels more natural due to my long frame.

@luongthanh105

2 жыл бұрын

Would you like to adjusting your stance narrower?

@beardedbjorn5520

2 жыл бұрын

@@throwsbear4334 I agree. I’m 6’3” and find low bar way more comfortable

@chesterg.791

2 жыл бұрын

I am that same build. Long arms and I've always noticed my femurs are very long. Back squats have always felt unnatural. I heard Arnold say in a youtube video that he likes front squats because he doesn't have a great squat body (short torso). Tried front squats and my legs have gotten considerably stronger. I enjoy them way more.

Haven't seen anyone say it yet but for me getting shoulder gains helped provide a padding for the bar when doing front squats

I will say though, a set of medium-weight front squats just hits different sometimes. It's a beautiful thing if you can get past the initial wrist pain.

@Fucev

2 жыл бұрын

Use the bodybuilder grip on front squats and you’ll be fine

@renxoramos4465

2 жыл бұрын

Yes its much easier with bodybuilding style

I only do Zerchers. Got a herniated disc from back squating. Never got comfortable with front squats. Fell in love with the Zercher.

Just got done with my leg day and did front squat instead of back. Was asking this question while doing it and the timing of this video is super cathartic.

Been watching you from dam near the beginning of your KZread career you sure have learned and grown alot great info and insight

Second part as the sun was going down is the bit I resonate with.. My rack needs work, yeah I squat considerably less but I don’t care, just do more reps…. rack will improve with time, as will strength.. one day in the future it will be respectable… Thanks for the vid Alan, love your work 👊🏻

Alan once again giving it straight. Love it!

Been implementing front squats as a finisher and they are excellent for added quad/core strength! Has helped me brace my core when doing back squats, highly recommend putting them in your program 👌

Good thing I have front squats on docket tonight. I’m currently on block 2 of the Strongman template and loving it!

nothing ever felt like it worked my abs harder than front squats

@brotheraugustine

3 жыл бұрын

have you tried doing abs

@darealznoopdogg9300

3 жыл бұрын

Glad I wasn’t the only one 😂

@domepiece11

3 жыл бұрын

Yep, sometimes bailing out of a front squat is your core being unable to keep the weight upright. It’s an amazing core exercise.

@wayneamelie278

3 жыл бұрын

You literally are making no sense, the weight is causing your body to bend over, so why would you need to use your abs? Are you sure you're even doing it right? If anything, your quads and glutes would feel more worked.

@kristiyan2073

3 жыл бұрын

Have you tried double KB front squats? They're easier on the legs, but they make you contract your midsection harder than FS.

I started doing front squats specifically because i was horrible at them and I hated them. This was about 3 months ago. The first couple weeks were miserable. But now I actually really like them. And my back squat has improved along with it. An unexpected benefit was that my lower back pain is completely gone. Not sure why, but I'll take it. Great vid, keep it up!

@Tuf_frijoles

6 ай бұрын

Core

A few years ago I couldn't front squat without straps, but I kept working at the mobility with the bar staying in the J-cups. Once I got that down, I started to front squat with a technique bar and plates just as skill practice. Then I ditched the squat rack and added sets of 1 clean and 2 more front squats as part of my safety squat warm-up. Then I realized that fear of a heavy barbell landing on my front rack was holding me back, so I started taking my top front squat set from the squat rack again so I could progress more and develop familiarity with heavier weights and ditch the fear. After that set I'd keep the workout going up in weight but move to the SSB. The strengthened thoracic extension from the SSB squats have contributed to progress in the front squat. After a couple of years there's been a lot of skill progress. Mostly of the time invested has been time I would have been doing other types of squats as warm-ups anyway, so I feel like I've gotten multiple benefits: warm-up plus mobility, stability, and skill. I also benefit from the quad focus because quads are a strong point of mine, but in other squats scoliosis and a spinal injury make my posture tend to fail before my quads. It's been well worth the years it's taken to improve this exercise. Thanks for the video, Alan!

Great vid Alan. I'm really enjoying your no BS, laid back attitude lately.

(Fullbody 3x week) I alternate between Squats + SLDL and Deadlift + Front Squats

An essential movement for weightlifting, but I believe anyone can benefit from the quad, core, and upper back gains it entails.

Spot on about the short torso long legs thing and the long arms too. Got both, not weak but absolutely struggled with front squat. Always ended up fighting to hold the bar from pulling me face first into the floor. Good, ego free and scientific guidance here.

I love front squats, probably my strongest lift. I think they helped me a lot with functional strength and athleticism, and they also blew up by back squat from 365 to 415. Funny enough, I actually find it a lot easier to hit depth with front squats than back squats

@gravitytraining6516

3 жыл бұрын

Dang. What was the before and after front squat for that 365-415 back squat?

@pathofthebarbell8289

3 жыл бұрын

@@gravitytraining6516 Before training front squat I was at 365, then I stopped training due to the pandemic, but when I came back I trained front squat for six months and when I tested my back squat it was 415

@rickyparrish2570

2 жыл бұрын

Functional strength is a fictitious term.

@pathofthebarbell8289

2 жыл бұрын

@@rickyparrish2570 I disagree

@pathofthebarbell8289

2 жыл бұрын

@@gravitytraining6516 front squat went from 295 to 345 in that period

Love that you touched on the mind muscle connection vs the mine movement connection

I’m a tall skinny guy with both long arms and legs, short torso. In the beginning they were fucking hard, but now I think they’re 1 of the best exercises one can do, and getting strong at them will improve other lifts like you said. I think every one should at least try them for a couple of months

@davidjuarez300

3 жыл бұрын

Exactly. At first front squats are highly demanding but overtime they become easier

Thank you for mentioning the differences in body proportions! I have super long limbs and a limited extension in my thoracic spine, so the front squat is a nightmare for me. I modified it by doing it on a box squat and widening my stance so I can keep my torso more upright

I did front squats last Friday for the first time in 4 years. It felt strange and challenging, but great

Front squats are crucial to a happier life.

@trizzlegizzle

3 жыл бұрын

Definitely helps make a powerful core: ABS

@creepyjoe7287

3 жыл бұрын

except when they make me very sad every time i think about doing them

@franciscomiranda6882

3 жыл бұрын

@@creepyjoe7287 just think about the dope DOMS you’ll get when it’s done.

@creepyjoe7287

3 жыл бұрын

@@franciscomiranda6882 I don't do strongman so I will stick with my behind the leg deadlifts instead, gives an insane burn

@franciscomiranda6882

3 жыл бұрын

@@creepyjoe7287 oh I’m not either. But front squats, when programmed right, helps with regular back squats down the road.

Used to see you guys train every morning next to Vans carpet while I worked there. Your gym has grown a lot over the years and I am happy to have found your channel. Thanks for the information since I am just beginning to get into weightlifting and saw you in my recommendations and thought you looked familiar

Thank you for saying what you said at the end about sometimes not everyone can do every exercise. I see that sentiment A LOT in online lifting communities. I think it might actually be accurate if everyone had time/access to a physical therapist or coach. On top of the time required for basic research required just to get into a sport (especially a dangerous one like anything involving weighted resistance) and actual training. I'm an ultra lifting noob (less than a year) have just started squatting again due to knee problems some weeks ago. I'm 6'4'' and have proportionally very long legs and arms compared to the vast majority of folks. So this vid was a bit of sad news because I'd like to try front squatting. Even on back squat already I have to lean forward a bit more than most. But I will try anyways. Thank u Monsieur Thrall, ur vids are informative AF!

Good clear cut info. Liking this intro much better too

Alan thanks for talking about folks with non-average body shape/lengths. I fit the entire description you talk about and I always wondered why my front rack was so taxing. S/F

i've switched over from high bar back squats to just doing front squats recently and i like them a lot more. they help work my core/upper back more, way less spinal compression, and it doesn't require spotting. They also hit my quads much harder and i can get my butt lower too! Hit 305 lb for a single recently (though I'm still very new to them), hoping I can reach 315 lb for reps

I just started front squats like a month ago and they have made me improve greatly

Some interesting points made and was very surprised that a pt for once understood that people are different instead of talking utter bollocks.This is why I enjoy your posts👍💪👍

Newer Alan thrall vids always feel so philosophical I feel so wise after watching them lol

An interesting and well timed video. I took last week to get full recovery in before starting a new 8-12 week program. Been thinking of how to handle the second leg day. I haven't done front squats seriously for years. Most of the time did them to do something different without any logic or planning, but since last year I've been much more deliberate. Plus, I do a fair bit of standing overhead pressing (as I have a log, and a viking press attachment for a land mine). I think I will put the front squat in the plan for Friday and see what's what. It's very hard for me to get my hands under the bar in the front rack position, because my arms aren't long enough for it. I always use the cross arm position to rack in the front position.

I have a love-hate relationship with front squats. The make me feel really accomplished on a good day, and dreaflull on a bad day

This video made me grateful for having the ability to do front squats. 😊 I used to hate them, but now I love them.

I stopped lifting 2 years ago but still watch Alan.

Wow dude, it's been a long time since I watched any of your videos and I was kind of shocked at how lean you have gotten. Your new physique looks so much better, imo. Nice work!

Was watching videos on front squats and this popped up 🙏

Finally someone who acknowledges long arms can be an issue for front squats! Seems like the majority of people think it's a mobility wrist issue when in reality those people are asking you to bend your wrist backwards to a way smaller angle then 90° to compensate for the bar choking you out... Dude the bar is going into my throat the higher my elbows get and me flexing my wrist backwards to a 45° angle is me trading choking for dislocation... It's not a wrist mobility problem when I'm just as or more flexible then the person telling me I lack mobility

So being one of those who has struggled with the front rack position I have used the crossed arms approach. I still have noticed a lot of improvement in my upper back strength with the front squat. I’d say it’s still a very valuable exercise even if you can’t get into the front rack position; I’d advise against just throwing it out.

I HAVE THE SAME ISSUE WITH BACK SQUAT FORM (WEIGHT FOCUSING ON HEALS) AND I LOVE DOING FRONT SQUATS BECAUSE THEY RESOLVE THIS. WOHOOOOOO I LOVE YOUR VIDEOS ALAN

Yep gorilla arms, long femurs and short torso here. Love OHP and DL’s, hate squat and bench. Floor press and trap bar deads seem to work best for me personally. Thanks Alan! Great advice as always. 👌🏽

Haha! Wild man :) And don't forget another favorite - zercher squats!

You're living my dream Alan. I mean not running my own gym but growing such a impressive beard...mine is just an joke compared to yours. Please always appreciate and treat him with respect and never take him as granted! On and on South of Heaven 🤘

At 6:08 you move your foot during a rep. I have to do this sometimes too to get the right... symmetry, for lack of a better word. I’ve always felt this was a major flaw in my lifts but seeing you do it brings me some comfort knowing that it even happens to pros. Thanks for the videos. I’ve been learning from you for years now and I very much appreciate it.

Thank you for explaining the forearm length issue, I've always wondered why I could manage front squats as a beginner at low weight and now they make my upper body feel incredibly uncomfortable and I can't even manage half the weight of my low or high bar squat.

@bailewen

8 ай бұрын

I can barely do 3 of them at 50% of my regular squat 1rm. Wrists hurt like crazy, and if i do the "mummy" pose, I struggle to control the bar. I'm adding them to help get more vertical with my back squat but damn...I am NOT used to this movement.

F in the chat for everyone living in Toronto who hasn't felt the embrace of a gym in so long

@DAatDA

3 жыл бұрын

United Soviet States of Canada

@saradomin89898

3 жыл бұрын

@@DAatDA supreme leader doug ford and emperor trudeauhito

@petonv8712

3 жыл бұрын

communist canada

@noctowl259

2 жыл бұрын

Damn sorry boss that u live in a communist country that stinks

Since adding front squats a few months ago I've noticed carryover to all my major lifts. I should add, I still suck at front squats, just less now than I did before. In a few more months they may become useful for leg strength but right now they have help mobility, core strength and upper back strength, in addition to helping me clean up my squat technique. For years I was one of the naysayers, the doubters but now I'm fully converted.

Front squats are one of my favourite exercises. I don't do them very heavy, just after squats as an accessory, ATG paused. I love the way I feel them in my core.

as usual, well articulated. I fall into the 2-3 times per week front squaters because they are hard and I want a bigger front squat. totally agree, not a neccesary thing if you just don't want to do them. but I tend to agree when david goggins says you should be doing shit that sucks regularly for the sheer fact that it sucks and you don't want to do it.

Was that gwar bring back the bomb playing in the background, great content Allan

Since incorporating front squats into my routine my back squat has significantly improved.

I’ve started doing front squats about a year ago and I like them, but I can only use about half the weight I use for back squats. They’ve definitely increased my quad size, which is pretty nice. So I’d recommend doing them

I'm nearly 50 yrs old. I'm not competitive but I enjoy training. Due to various physical factors, both front rack options SUCK for me, so I bought a front squat/Zercher harness. I never enjoyed front squats UNTIL I tried this device.

As someone with long arms, short torso, kyphotic t spine, and long femurs, I sincerely thank you for making this video I can reference when people try to talk me into attempting front squats again.

yes... especially if you're an olympic weightlifter (duh) and if you want to control big weight in front of you.

you got me with the shirts!!!!

I recently added front squats to my program. The best change I have ever made to my program. Wish I had added them sooner.

I personally love front squats, but my mobility isn’t good enough to hold the bar in a good rack position. I’ve found for me that crossing your arms out in front of you and holding the bar across your front delts is an effective way to hold the bar.

@HooDRidEWhiteY

3 жыл бұрын

Same

@shyyzzz

3 жыл бұрын

You can use straps to work your way into the rack position. Just tie the straps where you would keep your hands for the front rack and then hold the straps instead of the bar. Then just work your way down the strap until you get to the bar and voila. Youll get it in a month

@newguy13111

3 жыл бұрын

Probably lack of shoulder and upper thoracic mobility. Stretch your lats and internal rotation of shoulder.

I have arthritis in my ac joint. So I'm not able to front squat because of it. But I do an alternative version, using the landmine. Hope this helps someone who wants to do the front squat but can't do a traditional one for some reason. Love your content bro!

Loved the intro

We need a updated gym tour!

I like that Alan stresses that you should do what you enjoy. It is more likely to get people to keep working out. If someone is always miserable in the gym the second they have a reason to not be there they'll stop being there. I've got a home gym and every time we work out it is a delight. I love trying new things, hard things, and so forth. But I'm always reticent that my body and brain are just always itching to play some video games while eating cookie dough.

I added front (zercher) squats to my routine to try and improve my balance. Plus they're fun.

A front loaded squat (either with a barbell of a goblet squat) is something i always do on my 2nd leg day of the week. I use it for sets of 10-15 reps and it helps me strengthen my core.

Gotta say, I have 3 knee surgeries and back squats feel horrible for me even though I always liked squatting, so when I started doing front squats it helped me a lot with knee issues and it gives me a better core engagement so I always feel that compound exercise feeling. Rack position is a pain to learn but once you get it right, feels kinda comfy. Also you should make more montages of your training like the first part of the video it's kinda relaxing and motivational at the same time.

Love your videos thanks for no bullshit simple instructions

As a college athlete, our strength and conditioning coach only ever has us do front squats (because they help prevent injury because it's slightly less weight, and it's way more similar to a lot of athletic positions)

My buddy used to front squat like 10 pounds less than I could whilst weighing 90 pounds less than me.

Nicely done

I have high bared for years and my rack position in the FS literally hurt and lagged behind my HBBS, but after doing high frequency FS it became comfortable and helped with mobility. When I started I was lucky to get 2 fingers around the bar in the FS rack position now I can do the FS with a full hand.

Was just watching your mountain man breakfast part 2. I didn't realize you were a Body Bearer. At least I think that's what was on your shirt. If so, kudos to you man. Definitely not an easy gig, physically or mentally. Also, I live down the street from the coffee company you used in that video lol.

AWESOME VIDEO...‼🤘🏼😎👍🏼 and always Remember.... "TRAIN UNTAMED"...‼‼

Theyre my favourite, Fantastic carry over for ice hockey.

I started doing them to more effectively target my quads and also for practicing the front rack position when I finally start learning the Olympic lifts

“we don’t do it unless it sucks” and these are metal af, so we do it

I don’t do front squats for the forearm reason. Lol!! But my back squats have been pretty solid. I’ve hit 440lb. I’m 55, I train what I know will work for me. Not to say I’m not open to new ideas. But if I don’t get anything from it, I’m moving on. Thanks Alan

This man speaks only the truth.

Phenomenal video.

Thank you for highlighting the body geometry issue. Zerchers for me...

There were 16 front squats in the last minute of the video. My wife is now planning a drinking game. One shot per front squat. I personally found the video very informative, as all of Alan's content. Keep up the good work.

A wonderful video Loved it

Front squats are so much fun tbh. I love the look newbies give me thinking that I'm gonna OHP all that weight before I drop down

@kirby7475

3 жыл бұрын

Had the opposite once where I saw a guy loading 3 plates and I thought "3 plate front squat, that's pretty good" Then he proceeded to press it. Safe to say my chin dropped through the floor.

@atrumluminarium

3 жыл бұрын

@@kirby7475 Jesus christ. I'm fairly strong for my size but not to that extent 🤣

I absolutely love front squats because I do the cross arm rack position and I feel like a genie

I used to hate front squats, but picking SSB was a bless. I use my front squats as a core excercise, not leg one. My main weakness during backsquats is core, whenever I fail squat it's because my core didn't hold up, it's often the case with reps, each one is way harder than previous one. The front squat takes away the initial tightness (which is provided by hands placement during backsquats), I have to rely on my core muscles all the way down and up.

very good vid, advice from experience

best core exercise I know of

Front squats have helped my sumo dead lift and low bar back squat. More importantly they've also helped with intermittent lower back issues by making my back squat more quad dominant and reducing the weekly volume of low back work. I now have only one heavy low back intensive session per week. If I'm dead lifting heavy that week my squat work will be a front squat and other accessories (e.g. belt squat, leg press, etc.) . Conversely if I'm back squatting heavy, then my dead lift work will also involve front squats, and other accessories (e.g. leg curls, hyper/reverse hyper, Romanian DL, GHR, hip thrusts etc.). In fact the one constant every week is 5-10 sets of front squats. The trade of is that while my low back feels great, my knees are starting to hurt.

Love the front squats. Working on the anderson front squat

First time one of these videos have been recommended in 12 months and I am subscribed. Alan looks like he's lost a bucket of weight. I can do 2-3 reps and then my wrists scream so I switch to cross arms usually partway through each set. Still love front squats.

Yes

Appreciate his admitting not ever exercise is for every body. I actually hit much better depth with front squats they do highly suck though.