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  1. #1
    Imrahil56 is offline Senior Member
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    Default A question of double KB front squats

    Hi all. A quick question of double KB front squats...or maybe not too quick. I am thinking of incorporating front squats into my RoP routine on variety days. Currently, I am doing DLs on variety days and getting good results in overall stength gains. To avoid overtraining, I'd probably cycle DLs and front squats.

    I have noticed when playing most sports that my lower legs feel fatigued way sooner than my upper. I am guessing that is because they are relatively "weaker" than my upper quads, hammies, glutes etc, from going a lot of swings, snatches and DLs. I am hoping that incorporating front squats will help balance out the overall leg strenght.

    I obvioulsy can't do the same amount of weight with front squats as compared to DLs, as the only weight I'll be able to do is double 24 KGs. So I am guessing that a higher rep protocol will be in order? I am looking for overall stronger lower legs, including the knee area and some more endurance as well in that area.

    Any takers? Thanks in advance.

  2. #2
    mettleman is offline Banned
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    Default A question of double KB front squats

    I don't have any idea if this would work for you or not (what is your sport?) but jumping rope especially alternating hopping on one foot for 10 or 20 will rock the calves. You could also try hiking steep inclines with a weight in a backpack.

    Do Squats really work the "lower leg"? I'm not so sure they do. I could be wrong though.

  3. #3
    Bambi Christman is offline Senior Member
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    Default A question of double KB front squats

    I think a better lower leg workout would be to add deep frog leaps to your routine. I have my Krav Maga students do this to gain leg strength and improve "bursting" ability. Make sure you start at complete rock bottom position, and then frog leap out as far as possible on each leap. It's the push out of the bottom to gain distance that works the lower leg nicely.

  4. #4
    Imrahil56 is offline Senior Member
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    Default A question of double KB front squats

    By lower leg, I meant the lower quad/knee area.

  5. #5
    faizalenu is offline Senior Member
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    Default You lower legs feel fatigued sooner....

    So you can get your upper legs to contract stronger than your lower legs...? I don't know, but I though the origin for the quads was at the hip and the insertion was at the knee. I did not know there was anything in the middle.

  6. #6
    Imrahil56 is offline Senior Member
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    Default You lower legs feel fatigued sooner....

    "So you can get your upper legs to contract stronger than your lower legs...? I don't know, but I though the origin for the quads was at the hip and the insertion was at the knee. I did not know there was anything in the middle."

    Actually, I don't presume to know anything about it. That's why I asked the question. The only thing I do know is that when I am exerting myself while playing a variety of sports, over time, I feel fatigued in a sort of imbalanced way that I did not feel before I started doing DLs/ and RoP. I also have read that the DLs emphasize posterior chain and not quads so much, so that's why I asked the question.

    Anyway, my question was more about front squats, their benefits and how to work them into RoP.

  7. #7
    Steve B. is offline Senior Member
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    Default A question of double KB front squats

    Double KB front squats are a great exercise.
    I currently do them in my workouts.
    You can work up in reps.Start maybe 5x5 if you get all sets of five go five sets of six reps next workout.Move to sets of seven when you get all six and so on.I'm at sets of 15reps and have done 26x24kgs for a single set.Your talking endurance strength for your sport so these would work in well.
    I have the luxery of heavier double KB's to rotate diffrent weight from workout to workout which is nice.
    The double KB FS will work your "core" very hard also.You can also try double racked KB lunges.They'll be a bit harder to do.Good luck!

  8. #8
    faizalenu is offline Senior Member
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    Default I assume you are playing field sports....

    Like a soccer or rugby....I would add box squat at about 50-70% of 1RM for about 10x2 w/45-60s rest between sets. I like box squats better than front squats because they are more explosive....

    Box squats done in this manner really improve lactic acid resistance, which is key for sports.

    You can still do deadlifts, but I prefer rack lifts because they are not as hard on the CNS...

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