Exercises You Should Be Doing: Plate Loaded Front Squats

Share This:

What Is It: Plate Loaded Front Squats (in this video I squat to a 13″ box, but these can also be done without a box as well).

Who Did I Steal It From: the plate loaded front squat inventor guy

What Does It Do: I LOVE to use this exercise with new clients for a variety of reasons. 1). It’s fairly idiot proof to teach. 2). It’s much less cumbersome to clients, and allows me to easily teach them the proper squat pattern without necesarily loading them up too much. Too, this is a great squat variation for those with lower back pain since there’s little to no spinal loading. 3). Furthemore, as any coach or personal knows (or at least they should), poor range of motion can usually be the end result of a stability issue rather than a mobility issue.

Many trainees are unable to get to proper depth on a traditional front or back squat due to the fact that they’re unable to engage their core musculature. As Alwyn Cosgrove noted in a recent article, “Essentially, the body is shutting down the range of motion. Not because of tightness or a restriction, but because it perceives a threat due to the lack of stability.” As such, with the plate loaded front squat, the trainee is forced to “engage” their core (hence providing more stability), and the movement cleans up rather nicely.

Key Coaching Cues: Shoulder blades should be retracted and depressed throughout the duration of the movement. Trainee should sit back with their hips (maintaining a vertical tibia), until (s)he reaches the box. It shouldn’t be a “plop” to the box- instead, I like to tell clients to pretend like they’re sitting on broken glass. Drive through the heels and stand back up, finishing the movement with the glutes. You’re awesome! I think the girl on the ellipical likes you.

Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.

Share This Post:

FRESH CONTENT DELIVERED WEEKLY

Plus, get a copy of Tony’s Pick Things Up, a quick-tip guide to everything deadlift-related. See his butt? Yeah. It’s good. You should probably listen to him if you have any hope of getting a butt that good.

I don’t share email information. Ever. Because I’m not a jerk.

Comments for This Entry

  • xiaochen

    With strenth and credit, our copy COCO Chanel are going to be proud to assure that each one Burberry merchandise are in sensible deisgn and first-class quality. you will be ready to understand a variety of low price Chanel purses are sold at affodable worth in copy Chanel Outlet. All the Burbetty bags are created out of sturdy cowhide, that was of much better quality than the thin leather pasted over cardboard material that is used to form various purses. you will be ready to conjointly understand Chanel Wallet and Chanel Watches , that follow the trend fashion and cater the customers’ demands. It’s your sensible companion to embellish you up. Welcome to check in our net website and futher your inquiry. we'll reply your inquiry with none delay. we provide you the foremost considerate service in our copy Chanel purses for reasonable.

    March 13, 2012 at 10:54 pm | Reply to this comment

  • Anonymous

    There’s no denying the very fact that our Louis Vuitton Handbags Sale is well-know for its fine quality. There are several repeat customers only for the standard of our merchandise. Here, I offer you the foremost modern and most sturdy Louis Vuitton Shoes that forever designed with high qaulity and additionally follow the style trend. so as to boost client satisfaction, variety of discount activities are ongoing in our Louis Vuitton Outlet. like the Louis Vuitton Shoes and Louis Vuitton purses, that are all in exquisite style and trendy vogue similarly on improve your temperament. If you're fascinated by our merchandise, simply come back to our Louis Vuitton on-line search, we will meet all of your affordable demands and inquiry. do not delay, simply choose one, opt for your favorite one!

    March 15, 2012 at 1:16 am | Reply to this comment

  • chy12

    Abercrombie tempi antichi, gli esseri umani per eliminare i bicchieri soprattutto perché molti digerire un gran numero di conti o per calcolata passato un limite accettabile. Questi tipi di persone è successo di essere chiamato generalmente nerds insieme goofs. Alcuni occhiali una volta aveva il tratto impegnativo che il piombo che quella costruita senza dubbio i consumatori molto molto probabile che ad ognuno meno feed-back. Eseguire praticamente ogni laurea o una nuova generazione di script raggiungere tazze di poco considerando che sono geek per fortuna dalla tua utilizzando tutta lcd tv ed inoltre i pannelli computer o laptop. In medico le ha prescritto gli occhiali di sicurezza non è una questione di preoccupazione principale molto di più nella selezione enorme fuori disegni favolosi e alla moda di abbigliamento nel mercato più o meno. Ogni individuo sembra dare più appeal usando la loro condizione e alle volte i prodotti che vengono utilizzati per vera l’attuale condizione fisica interna è costruita per immaginare l’aspetto fisico in modo che si traduce in un estratto conto byby settore moda stessa . 

    April 28, 2012 at 12:34 am | Reply to this comment

Leave a Comment