81 Front Squats

The front squat is one lift you should include in your regular routine. Why? There are multiple benefits which include:

• Strengthens the Quadriceps
• Less Spinal Stress
• Forces you into the correct posture
• Builds a Strong Core

The front squat is very simple in concept: hold the barbell at shoulder height and squat. In actuality, it's more difficult than the more traditional back squat. The front squat is less forgiving than the back squat - your back must be straight and you must keep your weight on your heels. Otherwise, you risk dropping the weight or possibly even injury.

How To Do An "Olympic Style" Front Squat

As beneficial as they are, I don't do enough front squats. But I more than made up for lost time with tonight's workout:

6-9-12-15-18-21 reps (Total reps: 81)
Decrease weight with each successive set
Start heavy, finish as heavy as possible
Score is total of first and last weights

My weight progression:
165-150-140-125-110-95
Score: 260

The first couple of sets are manageable as the reps are fewer. But as the reps increase, it gets progressively harder - much harder despite the decreasing weight. I got light headed and my abs started to cramp. I had to drop the weight a few times. But, I finished. Woo hoo!

Let's see how I feel in the morning...