By Bradley Simmonds, GQ
GQ’s personal trainer and his workout routine promises incredible results from an exercise programme that will take up only 45 minutes a day. This week he tackles the front squat. No more excuses...
GQ’s personal trainer and his workout routine promises incredible results from an exercise programme that will take up only 45 minutes a day. This week he tackles the front squat. No more excuses...
Method
Perform 10 reps x 4 sets, using 20kg kettlebells
1. Clean the kettlebells into a rack position, resting it on your forearms, biceps and shoulders with a neutral wrist position. Position your fingers so they are touch tight with your closed fists.
2. Stand up tall with your feet shoulder-width apart. Feet and toes can be either straight ahead or turned no more than ten degrees outward.
3. Engage your core for stability as you start to begin your squat, digging your heels into the ground, bringing your ribs down and hips underneath you.
4. Sit down into your squat position, aiming for as deep as you can possibly go, keeping the same form as step three.
5. Pause and then exhale as you begin to stand up, pressing the ground away through your heels, keeping your core engaged and keeping your hips underneath you. Once at the top, reset and repeat.
1. Clean the kettlebells into a rack position, resting it on your forearms, biceps and shoulders with a neutral wrist position. Position your fingers so they are touch tight with your closed fists.
2. Stand up tall with your feet shoulder-width apart. Feet and toes can be either straight ahead or turned no more than ten degrees outward.
3. Engage your core for stability as you start to begin your squat, digging your heels into the ground, bringing your ribs down and hips underneath you.
4. Sit down into your squat position, aiming for as deep as you can possibly go, keeping the same form as step three.
5. Pause and then exhale as you begin to stand up, pressing the ground away through your heels, keeping your core engaged and keeping your hips underneath you. Once at the top, reset and repeat.
