When performing front squats as part of Spring Hill Physiotherapy, the bar is held on the shoulders and closer to the neck with arms crossed in front of the body. Placed on top, your hands will need to hold the bar in place. If you prefer, you can also do the squat before holding the bar with the palms of the hands up, the elbows pointing directly forward. This variant allows a greater solicitation of the quadriceps.
You should grab the bar as close as possible to the fingers, and not in the middle of the palm. This prevents the bar from ‘rolling’ and makes it harder to hold it. Another benefit is that having less skin fold reduces the formation of calluses (so you are strong and handsome).
Grab the bar as hard as you can, until the knuckles turn white. This not only helps the bar not move during the exercise, but is a grip force builder in itself. Use a ‘mixed’ grip. If you look at the photo above Arnold, you will see that he uses a mixed grip, with one hand in supine and the other in prone. With a normal grip, you have 8 fingers in front of the bar and two (thumbs) behind.
When the weight increases, it is the thumbs that begin to give way. With a mixed grip, you have 5 fingers on each side, and it is easier to hold the bar. To avoid muscle imbalance, exchange your hands from time to time, and use this grip only when you can not lift the weight with the normal grip for Spring Hill Physiotherapy benefits.
From time to time, hold in the final position of the Deadlift (vertical body and arms stretched holding the bar) 5-10 seconds, to develop the strength of grip in the hands. While there are few men who lift dead weight, in the case of women it is still less frequent. Maybe because it seems too ‘masculine’ or because they are afraid of developing ‘swollen’ muscles. What you will achieve as a woman lifting weight is to shape your body and burn excess fat?
With a little practice, someone in a basic physical condition should be able to make a deadlift equivalent to their weight. We could say that someone is ‘relatively strong’ when he is able to lift 1.5 times his weight, but still not very impressive. And your medium-term goal, to consider yourself really strong, is to raise 2 times your weight. That is, if you weigh 70Kg, you should get to raise 140Kg.
As the weight you lift increases, you will see that they also increase your muscles, they have no other option.
