"Work on those shoulders with a more powerful compound exercise".
A lot of guys get on a Smith machine load up the bar and do shrugs or get heavy DB's & blast it out for a few reps.
The great thing about Olympic lifting is that it teaches you to really understand the whole body & generate awesome power so breaking down either a "power clean" to a "hang clean" without squatting down really puts emphasis on..
•Upper trapezius /• Rhomboids / •Extension through the hips helps work the glutes / •Stabilising the core muscles whilst you keep your back flat / •Grip strength is greatly improved / • Cardio is a bonus.
It's always good to mix up your routine anyway, so have a go & see how you get on.
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You get the legs working you produced large amounts of Testosterone , this will make your body change for the better, grow & develope, it's really that simple the legs are a large group of muscle, making it an awesome coumpound exercise to do, after a heavy workout a great way of keeping D.O.M.s at bay (Delayed Onset Muscle Soreness) (and you will get it) is to use a Zinc supplement. (click on the link to find out more about this blog.
So front or Back squat? the choice is always yours, just mix it up to gain the benefits of both, you see when it comes to high level strength and conditioning the Bio-mechanics of squatting are really critical for the development of lower body power & strength
I like to do the conventional back squat 100 -120kg looking at 10-12 reps ( hypertrophy) for 8-10 sets with about 2 minuts between sets, volume is key for me, in this particular phase of training, then the weight can go up (or down even with Matrix training) sets can accordingly with adiquate rest time, tempo can change, adding much more (TUT) "time under tention" as also range of motion is a factor to consider, & position, it's all about understanding where you are & what you want to achieve, then planning the phases & looking at the time it will take to get you to your fitness goal, so mixing it up is really important.
There is a universal truth to keep in mind, that is you whatever you can front squat you can definetly back squat & then add a little more.
An example for me is I can do a front squat 160kg for only 4 reps however I can do back squat for 180kg for 10 reps.
Most coaches and Personal trainers I know use both the front squat and the back squat in their training programs, especially if you're doing Olympic style lifting.
The front squat is commonly used to try & develop the muscles of the low body including the; quadriceps, gastrocnemius, and the gluteus maximus.
With the front squat it's a more quad dominant movement the traditional back squat and requires much more mid-line stabilization, and muscle activity in the hips, and spinal erectors.
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