Posted on June 10, 2010 by Dave W

As cyclist’s we need to build strength in our legs. It is a good idea, therefore to do a little strength building in the gym.

The front barbell squat is an expert form of compound exercise that targets your quads, calves, glutes, and hamstrings all at once.  Performing this exercise requires a lot of strength and balance, the aid of a squat rack, and a spotter if you are just beginning to perform this exercise.  Prepare by placing an empty bar on the squat rack before you place the weights at the end. Make sure to adjust the squat rack according to your height for ease of reach. Choose the set of weights that is moderately heavy.  If you are not sure, start first with a light set of weights then adjust gradually, until you are able to find a match that will give you a challenging workout without straining yourself too hard. 
Once you have prepared the rack, go behind it and place your arms beneath the bar.  Have a slight tilt in your arms so that they create a 5 to 10-degree angle relative to the floor.  The bar should rest above your deltoids and your forearms crossed over each other at the wrists as you bend your elbows. This will allow you to reach and grab hold of the bar. Let your elbows fan out slightly so you could stabilize the barbell on your arms.  Remove the barbell from the bar from the rack by pushing your legs and straightening your torso up, then move three to four steps forward to clear the barbell off the rack. 
For your starting position, spread your legs to a medium stance while pointing your toes outwards.  Your head, neck, and back should be kept straight.  It would help further if you keep your gaze fixed at something that is at eye level. Inhale as you slowly lower your body by bending at the knees while keeping your head, neck, and torso straight at all times.  Keep a straight gaze and stop until your knees are bent at less than 90 degrees.  The correct form is that your knees are at the level with your toes relative to a straight line that is perpendicular to the floor.  Passing that imaginary mark will place undue stress on your knees, creating a high risk for injury.  Exhale as you push yourself up to starting position using the middle of your foot.

 
Repeat with 2 sets of 15 reps each.  Do not attempt to do this exercise if you have back issues.  It is important that you use proper form and technique to prevent injury, rather than concentrating on the number of reps that you can do in the shortest amount of time.

Written by Rick James of www.UltimateFitnessGear.com, your best source for the Insanity Workout online.

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