The Front Squat and Press is a strength for performance exercise for beginners to improve energy transfer, body control, stability and coordination for more powerful shots.
During the Front Squat and Press the focus is on improving energy transfer to apply force. It emulates the action of a tennis player when hitting the ball.
The athlete has to transfer energy through the various body segments before applying force onto the ball.
Emphasis is on the synchronized activation of the leg, core and shoulder musculature to apply force.
Front Squat and Press Description
- Stand in athletic stance (feet are shoulder-width apart; knees are slightly bent)
- Hold barbell in both hands and slightly wider than shoulder-width apart
- Place barbell on top of your chest and raise elbows horizontally until shoulder is at 90˚ or as far as possible
- Flex hips until knees are at 90˚; keep weight on the heels of the feet
- Extend hips until you are standing
- Extend arms until barbell is above your ears
- Lower barbell back towards the chest
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Training Zone
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Also, make sure that you warm up properly before and stretch out after your training session.
