關閉廣告譯文大賞跳到主文居住在台北的男子。

在工作之餘，除了上健身房外，致力於喝遍全台的咖啡廳和翻譯各類型的文章。

個人信箱：[email protected]或是[email protected]部落格全站分類：運動體育相簿部落格留言名片Sep21Mon202014:43關於頸前蹲(FrontSquat)的技巧與好處  相較於很多的訓練動作來說，深蹲是刺激股四頭、臀部、小腿等肌群效果最好的動作，甚至除了硬舉外，它算是提升整體肌肉量最好的一種訓練方式。

 時至今日，有非常多的深蹲方式，每一種都各有不同的優點及缺點，但這次不會提到相關健力或是奧賽專項訓練該搭配的訓練，只是告訴大家要怎麼透過頸前蹲(或前蹲舉)，讓自己的體態變得更好。

從這個角度來說，我個人認為這個動作是最好的，的確很多人可能不認同這個觀點(包括在看這篇文的大家)，但別急著反駁，我接下來會針對這部分做說明  以體態為出發點的訓練方式 隨著個人的訓練目標，就能安排出不同的訓練方法，像有的人專注在力量的提升，就會以低背槓深蹲為訓練主項，是因為考量到可以蹲更重，甚至可以配合訓練需求，天天安排深蹲(我想是因為大重量、低次數的緣故，才可以天天蹲) 另一方面，健美運動員，或以肌肥大為目標的人，通常會選擇其他的訓練動作，像是硬舉、過頭肩推、引體向上及臥推為主，這些都能讓他們穿衣服的時候會更好看。

那麼深蹲呢?很多人覺得算了吧，練了又不會讓上半身變得更好看。

 但是萬一這樣的想法是錯的呢?如果我跟您說深蹲是最能幫助身材變得更好看的動作呢?而且像是頸前蹲這樣的動作是能兼顧力量以及體態的呢? 看到這裡，相信您可能開始懷疑，但別急，接下來針對這部分從力量的提升為出發點，進而解釋對於肌肉維度及體態的影響 首先，我們來看一下頸前蹲的動作 從圖可以看出，此時的軀幹較深蹲來得直立，蹲的程度也可以比較低 圖左側以肌力訓練聖經一書的蹲至平行為基準的低背槓深蹲，圖右為奧賽項目舉重項目會見到的頸前蹲 從示意圖可以看出，之所以頸前蹲能比深蹲的角度低，與髖與股骨的間隙有關，頸前蹲時髖與股骨的空間較多。

這樣的意義在於，對於初學者來說，頸前蹲能減少髖受傷的風險，而且蹲得更低表示更能刺激我們的股四頭。

此外，如果我們從膝關節的角度來看，背蹲舉時股四頭移動的角度為120度(180-60度)；而頸前蹲的角度為150(180-30度)。

這代表著或許以健力為目標的人來說，因為行程的關係，頸前蹲的效益較差，但對於其他人來說則是很好的 由此可知頸前蹲並非萬能的訓練動作，而且從髖移動的角度而言，背蹲舉的髖移動範圍較大，也就表示它比頸前蹲還要偏向髖主導的動作。

所以想多練髖(尤其是想練出翹臀的女性)，背蹲舉是不錯的選擇。

另一方面，由於頸前蹲時，股四頭、髖及豎脊肌群的力臂更相近，所以相較於背蹲舉更需要股四頭、上背部的發力 至於為何更需要上背部的發力，這是因為頸前蹲時胸椎的力矩比背蹲舉來得多，且根據計算發現上背部的負重也多了235%，也就代表這項動作更能刺激上背部的肌群成長 事實上，相關的研究也指出，以上背部肌群的成長來說，頸前蹲甚至還比背部相關的孤立式訓練，像是背部延伸(backextension)來得有效。

當我們上背的肌群成長了，更能提升頸前蹲的姿勢及體態 儘管前面提到頸前蹲較能刺激股四頭及上肢，但可惜的是，大部分的人在做頸前蹲時，負重沒辦法像背蹲舉一樣(通常會少15至25%)，一部分是因為行程，另一部分是前者更吃上背部的肌力，這也是為何以健力為主項或是追求重量的人，不那麼喜愛頸前蹲的原因了。

 然而根據BretContreras的研究指出，以下肢肌肉的成長效益來看，頸前蹲跟背蹲舉是相等的，但如果把上肢考量進去就可以證實我的看法了 另一方面，從實際層面來看，頸前蹲需要更好的基本動作，一旦圓背或是上肢支撐跑掉這種容易引發受傷的動作，就無法完成了。

這也可以看得出，頸前蹲是背蹲舉的替代動作中最安全的一個 舉重的動作會用到頸前蹲的技巧 總的來說，頸前蹲有許多的好處:1.更大的ROM:軀幹較為直立的關係，使得頸前蹲所需的ROM更大 2.更需要鞏固上背部及核心：因為槓鈴在身體的前面，此時無法像背蹲舉一樣用背扛槓，更需要上肢及核心的支撐，因此也可以說這項動作可做為硬舉以及臥推的輔助訓練 3.是對脊椎友善的訓練項目:傳統的背蹲舉其實施加在脊椎的壓力不小，但由於頸前蹲時脊椎較為直立，受到的剪力(shearstress,單位面積承受的壓力)較少，所以較為安全 4.可以逼你精進深蹲的技巧:如果頸前蹲的動作不佳，容易讓槓滾離肩膀，尤其是負重

The 1 ¼ front squat is a variation that increases the training volume of the squat, often at the weakest range of motion. To perform this, the lifter ...SkiptocontentGOStrengthSportsCrossFitWeightliftingPowerliftingStrongmanBodybuildingAllNewsTrainingExerciseGuidesBuildMuscleAtHomeWorkoutsIncreaseStrengthConditioningProgramsNutritionDietsFatLossMuscleGainSupplementsCalculators1RMCalculatorBMRCalculatorMacronutrientCalculatorProteinIntakeCalculatorSquatCalculatorExercisesAbsBackChestArmsShouldersLegsBodyweightBicepsTricepsMovementsDeadliftSquatBenchPressSnatchCleanandJerkPullUpRomanianDeadliftEquipmentReviewsTreadmillsSquatRacksHomeGymsBarbellsKettlebellsNutritionReviewsProteinBCAAPre-workoutMealReplacementWomen’sFatBurnersCreatineMen’sMultivitaminsWomen’sMultivitaminsGreensPowderOmega3StayStrongNewsletterPodcast ExerciseGuidesNailtheFrontSquatforLegMuscleandPowerHere'swhatyouneedtoknowtohitpicture-perfectfrontsquatsWrittenbyMikeDewarLastupdatedonFebruary10th,2021Thefrontsquatisauniquelychallengingandhighlybeneficialsquatmovementthatdiffersdrasticallyfrombacksquatsandoverheadsquats.Thefrontsquatcanhelpimproveaweightlifter’sclean,buildmuscleandstrengthinthelegs,andproducemorepower. Inthisarticle,wewillgothrougheverythingyouneedtoknowabouthow,why,andwhoshoulddofrontsquats:HowtoDotheFrontSquatBenefitsoftheFrontSquatMusclesWorkedbytheFrontSquatWhoShouldDotheFrontSquatFrontSquatSets,Reps,andProgrammingRecommendationsFrontSquatVariationsFrontSquatAlternativesFrequentlyAskedQuestionsHowtoDotheFrontSquatBelowisastep-by-stepguideonhowtoperformthefrontsquatusingabarbellsetup.Furtherbelow,wewilldiscussawidevarietyofvariationsandfrontsquatalternatives.Step1—ProperFrontRackPositioningBerkomaster/ShutterstockAssumeaproperfrontrackpositionbyplacingthebarbellhighupontotheshoulders,ensuringthebarissupportedwiththeshouldersandupperchest(abovethesternum).Thepostureshouldbetallwiththeelbowsupandcoretight.Note:Thisisn’tverycomfortable,sodon’tbeworriedifitsmurfsalittle.That’sjustiswhatiti

Front squatting recruits the chain of your body's anterior muscles more heavily, engaging the quads and core to a greater degree. Back squatting, ...SkiptoContentViewourAccessibilityPolicyHYDRATech™Instantisnowavailable:Optimizehydrationforsustainedperformance:HYDRATech™Instantnowavailable:ShopNowInviteFriends&Get$20OnnitXRewards:EarnpointsforexclusivesFrontSquatsvs.BackSquats:EverythingYouNeedToKnowForBuildingMuscleWrittenbyLauraWilliamsFebruary19,2019UpdatedMay15,2020Category:FitnessTags:BuildMuscleLegsQuadsThisarticlehasbeenvettedbytheOnnitAdvisoryBoard.Readmoreaboutoureditorialprocess.SeanHyson,CSCS,CPPSShareonFacebookShareonTwitterShareonPinterestTrainersdon’tagreeonmuch—likehowmanysetsaclientshoulddo,whetherthepersonneedstotakecreatine,orifTaylorSwiftmusicisanappropriateworkoutjam—buttheyallknowthatpeoplewhoexercise,regardlessoftheirbodytypeorfitnessgoals,needtosquat.Thequestionthenbecomes,“Whattypeofsquatshouldtheydo?”FrontSquatsvs.BackSquats:EverythingYouNeedToKnowForBuildingMuscleFrontsquatsandbacksquatsarethetwomostpopularversionsofthisfoundationalexercise,buttheyworkyourmajormusclegroupsindifferentways,andeachhasitsprosandcons.Here,we’lllayoutthedifferencesbetweenthetwosquatsandtheadvantagesanddisadvantagesofeach,soyoucandecidewhichtypeofsquatisbestforyou.What’sTheDifferenceBetweenaFrontSquatandaBackSquat?Themaindifferencebetweenthefrontsquatandthebacksquatiswhereyoupositionthebarbell.Whenperformingafrontsquat,thebarisheldinthefingertips(ordirectlyonthefrontoftheshoulders)andissupportedbythefrontdeltoids.Conversely,inabacksquat,thebarrestsacrossyourtrapeziusandreardelts,sotheweightisloadedonthebacksideofyourbody.Frontsquattingrecruitsthechainofyourbody’santeriormusclesmoreheavily,engagingthequadsandcoretoagreaterdegree.Backsquatting,ontheotherhand,emphasizestheposteriorchain—thelargemusclegroupsoftheback,glutes,andhamstrings.Whereyouholdthebaralsoaffectshowyou’reinclinedtomovethroughouttheexercise.“Backsquatsareahip-dominantmovement,”saysDonSaladino,owner

The front squat builds exactly on the mechanics of the air squat. All that is added is a load supported in the ...Thefrontsquatbuildsexactlyonthemechanicsoftheairsquat.Allthatisaddedisaloadsupportedinthefront-rackposition,wheretheweightsitssquarelyontheupperchestandshoulders,andtheelbowspointforwardtobringtheupperarmsparalleltothefloor.This“rackposition,”criticaltoweightlifting,bothdemandsandimproveswristandshoulderflexibilitywhiletheload,supportedbythetorso,bothdemandsandimprovesmidlinestability.TolearnmoreabouthumanmovementandtheCrossFitmethodology,visitCrossFitTraining.Backto190127SortNewestOldestEricLoveJanuary27th,2019at3:40pmCommentedon:TheFrontSquatWishmysquatslookedassolidashobart'sReplyShareCommentURLcopied!CommentURLcopied!PrintmarcusmcclainJanuary27th,2019at4:55pmWealldoShareCommentURLcopied!CommentURLcopied!PrintDavidTaylorJanuary27th,2019at4:05amCommentedon:TheFrontSquatIreallyliketherecentadditionof"pointsofemphasis"visualizationgraphics.Nicelydone.ReplyShareCommentURLcopied!CommentURLcopied!PrintJeremiahDiPernaJanuary31st,2019at10:44pmAgreed👌.ShareCommentURLcopied!CommentURLcopied!Print

Front Squat Benefits. The front squat is unique in that it trains almost every major muscle group in your lower body. Specifically, the muscles worked by the front ...0Wanttofindtheperfectsupplementsforyou?TaketheQuizSubscribe&Save10%FreeShipping&ReturnsHelpAccountHome/Blog/DefinitiveGuides/HowtoFrontSquatwithProperFormHowtoFrontSquatwithProperFormWrittenbyMichaelMatthewsandScientificallyReviewedbyDr.BrianGrantFactCheckedEvidenceBasedBuildingMuscleDefinitiveGuidesTrainingEveryday,moreandmorepeoplearerealizingthepowerofthebarbellfrontsquat.It’soneoftheall-timebestlower-bodyexercises,itstrengthensyourcoreandbackandimprovesyourmobility,andit’smucheasiertolearnthanitappears.Manycasualgymgoersavoidthefrontsquat,though,becausetothem,itlookslikeapainfullyawkwardwaytostrangleyourselfwithabarbell.That’sunderstandable. Thefrontsquatdoesfeelawkwardandevenalittlepainfulatfirst,andyou’relikelytoquestionthewisdomofholdingaheavybarbellagainstyourgullet.Learnhowtofrontsquatwithproperform,though,andyou’llsoonfindthattheexerciseisn’tnearlyasdangerousorintimidatingasitmightseem.Ifyouknowwhatyou’redoingandputinenoughreps,thebar,arm,andwristpositionsbecomecomfortableandthemovementbecomessimpleandsmooth—andyou’llreapthebenefits. Thisarticleisgoingtohelpgetyouthere. TableofContentsFrontSquatBenefitsHowtoFrontSquatwithProperFormStep1:SetUpStep2:DescendStep3:AscendFAQ#1:Thefrontsquatvs.thebacksquat—whichisbetter? FAQ#2:Whatarethebestfrontsquatvariationsandfrontsquatalternatives?FAQ#3:HowdoIkeepmywristsfromhurtingwhilefrontsquatting?FrontSquatBenefitsThefrontsquatisuniqueinthatittrainsalmosteverymajormusclegroupinyourlowerbody.Specifically,themusclesworkedbythefrontsquatinclude... QuadricepsHamstringsGlutesHipflexorsErectorspinaeLatissimusdorsiTrapeziusCalvesHere’swhatthesemusclegroupslooklikeonyourbody:Basically,ittrainsallofthesamemusclesasthebarbellbacksquat,despitefeelingquitedifferent.Andalthoughthefrontsquatmaynotseemlikeagreatbootybuilder,researchshowsthatthesquat—includingthefrontsqu

Hold the weight against your chest with your arms bent so your hands are above your elbows (as if holding a goblet in two hands). Drop into a squat until your ...SkiptomaincontentareaAdvertisementSignupforourdailynewsletterNewsletterCloseSignmeupSectionsAdvertisementTrendingFrontSquat:TheBestExerciseYouAren’tDoingExercisesBacksquatsmightletyouliftheavier,butthefrontsquatwillforceyourbodytogrow.Here’showtodoitproperlyfacebooktwitterpinterest26Jul2019AdvertisementUnweightedsquat30-daysquatchallengeBoxsquatPrisonersquatSumosquatSquatjumpSquatthrustSplitsquatBulgariansplitsquatCossacksquatSingle-legsquatPistolsquatGobletsquatBarbellbacksquatFrontsquatLandminesquatOverheadsquatThebacksquatistheclassiclower-bodylift.Itpacksmuscleonyourglutes,quadsandhamstrings,aswellasrecruitingyourabsandlowerbackwhichmustworkhardtostabiliseyourtorsoasyouliftandlowerthebar.It’salsoaneffectivestrength-buildingmove,whichiswhyit’ssopopularwitheliteathletesfrom100msprinterstoUFCfighterstoAmericanfootballerstoswimmers.Butthere’sanothermoveyoushouldaddtoyourleg-buildingworkoutsifyou’reseriousaboutaddingmuscularsizeandstrengthtoyourlowerbody:thefrontsquat.It’sanoften-neglectedliftbutonethatdeservesyourattention.Whilesimilarthebacksquat,ithasonekeydifference:youholdthebaracrossthefrontofyourshoulders,atthetopofyourchest,ratherthanbehindyourneck.Thissignificantadjustmentforcesyourquads,themusclegrouponthefrontofyourthighs,tomanageandmovemoreoftheload,aswellasmakingyourcoremusclesworkevenhardertokeepyourtorsouprightandyourupperbodybalanced.Andthere’sabonus,too.Unlikethebacksquat,whereit’scommonforyourformtosuffertowardstheendofeachset,thepositionyou’reinforthefrontsquatforcesyoutostayuprightandmaintainthecorrectform,whichmeansyoucansquatfarmoresafely.Here’severythingyouneedtoknow.HowtoDotheFrontSquatTheSet-upStartwiththebarsecureinthesquatrack,levelwiththemiddleofyourchest.Holdthebarwithhandsjustwiderthanshoulder-widthapart.Stepinclosetothebarandlowerintoaquartersquatsothebarislevelandtouchingtheto