Watched this video...went to the gym...did Zombie Front Squats for the first time...my life has been changed! Thank you for such a smart suggestion Alec. Such a simple change led to a tremendous difference! I’m never doing regular front squats again!
definitely appreciate the take on this excercise. Its true, withoutt thinking much about it, pulling the arms out in front and keeping the scapula stable will enage agonist muscles to the thoracic spinal erectors. Good take on anatomy and excercise physiology.
Hey Alec, excellent informative video. What’s most important with regard the points you discussed is the impact bar path has on overall knee health. Whether back squatting, or front squatting, if some portion of your back collapses, the shift in bar path will force your knees to take on a greater portion of the load, which over time will lead to knee pain and injury. So what you illustrated in the video about Zombie Squats forcing the back to maintain its position and ultimately teaching proper bar path will save people a great deal of knee pain down the road. Excellent video brother.
Hell man, I've actually strained my thoracic extensors on more than one occasion from freaking front squatting and having the upper back collapse. That shit is uncomfortable. One time I executed what I thought was actually a perfect rep and I ended up straining a lumbar erector somehow lol that was the worst back injury I've ever had.
Switching from clean grip to crossed arms has been doing this for me, had to check my ego and lowered the weight today, since I realized my clean grip wasn’t so clean lmao
amazing video really interesting stuff you had to offer all makes perfect sense i am gonna try it out seriously as my back squat has always been a huge issue with my lower back taking over as you said.
Thanks a lot, tried the zombie squat and I think it’s gonna be one of my favourites. I often had problem with front squat because my hands could fatigue before my core and legs. With this I can squat better with bar in front, my back and core feels better and when I have trouble keeping the bar I up I just grab it with my hands for few reps more. Turns out I had similar problems to yours and it helps.
Very interesting video and good explanation. I always liked the idea of the front squat but is quite technically demanding and I never really learned proper technique. I have been doing the Zercher squat as a front loaded squat variant and I absolutely love it and the benefits it has had on my core and back strength in addition to leg development. I sometimes watch strongman stuff and always found it really interesting and the Zercher squat is a great way for me to sort of train that way the best I can in a commercial gym (in addition to deadlifts, Viking press for a bilateral vertical push movement, and farmer carry) keeps things interesting for me right now and let’s me play with lifts from the strength sport I have taken a liking to lately but this zombie squat version is something I may have to play with.
Switching from regular back squats to front squat only was already a game changer for me. The zombie variation has amplified this x100. The amount of pure strength & hypertrophy those generate is amazing because of the fact that the exercise forces your form to be 100% on point and there is just no room for tricks & cheats in any way. One question though: Have you ever tried an anderson zombie squat ?
I was looking into safety bar squats due to how people talk about how it's good for building the upper back, then I was like isn't that what front squats do but harder. well what's even harder, probably zombie squats. and look and behold, enkiri has been doing this for a lifetime. funny how only a few people talk about the zombie squat, and enkiri plus squat university which both promote true athleticism and performance, talk about it
Remember guys make sure not to work the back too much, we don't want to look bulky in suits now lol. I'm on my way to being a Kinowarrior and have made UNBELIEVABLE progress and strength gains (freaking SHREDDED now bro)! I sprint multiple times per day to eliminate my leg mass intentionally per the amazingly cost effective $69 program's instructions, and that's how I've been reducing my feminine quad sweep to look SIGNIFICANTLY more masculine. With my naturally ugly and repulsive face, I have been focusing on the V Taper (which irrefutably IS the strongest sign of physical attraction according to infamous Kinobody aka "Hollywood physique expert"), and with my now vastly muscle reduced toothpicks for legs I am on my way to the most aesthetic physique one could possibly imagine. Arnold will be wishing he didn't train his quads after he sees my physique of perfection, I mean who wants an X frame when you can have a V taper! They will be modeling future super hero animations after my amazing body is fully transformed, and it's all thanks to Kinobody so far! After just three short months, I have gone from a 20 FFMI to a whopping 34 without the use of any PED's, it's all thanks to intermittent fasting and intelligent reverse pyramid training. You can expect to see me dethroning Phil Heath next year for Mr. Olypmia, so keep your eyes peeled for the all amazing Art Vandelay! Kino fuc**** warriors FTW, we are a truly exclusive new breed! Remember I'm really f****** ugly so I figure that's the most important requirement of being a Kinowarrior! I just pulled a 405 pound deadlift from the floor (the plates were off balance so it was even freaking harder dudes)! I just entered into the realm of "UNBELIEVABLE STRENGTH", I think now I can finally attempt Alpha Desntiny's all feared Naturally Enhanced program! I believe because of Kinobody and Alphadestiny's genius, I will eventually attain an FFMI of 40 while being completely 100% natty. The real trick will be getting to 1000 lbs dwarf rack pulls, dwarf range of motion for the dwarf man! The only reason I didn't reach my 34 FFMI faster was because all of those fake natty's out there like Zac Efron misleading me! I can't wait for Kinobody to change the industry and prevent all those fake natty's from being the biggest issue in fitness!
Fuck yea bro , that's awesome. Glad to see more like minded people who want to stay natty instead of selling their soul & ruining their natural test production
I love the feeling it creates in the upper back, like you can feel the muscles working deeply, and then seeing my long femured self going up and down “like a piston” as Alan thrall put it is also a good feeling. I go ass to grass with it and have tried adding a pause at the bottom, which is also really awesome.
Now that we're in 2021, are you still performing these? Lol. I sure as hell am. I've grown addicted to them and I'm working on a high frequency with them.
What is your favorite deadlift variation these days? I’m wondering if I should pair zombie front squats with regular deadlifts or snatch grip RDLs/ stiff legged
The good old conventional deadlift has always been my favorite, but I'm also partial to deficit deads as well. Snatch grip deads are pretty legit but somewhat awkward. RDL's are better for athletic development, imo
Upper back can never be too strong and often limits people's ability to fully tax their legs. It's a 2 for 1 deal here when you get good at the exercise.
I have a pretty clean front squat with arms crossed. I can usually do them where I am barely even touching the bar with my finger tips. Would this variation still help?
I wanted to rewatch your vertical jump program video but I can’t find it. It had depth jumps, box jumps, lightly weighted jumps, power cleans and squats I think...
I deleted that video a little while ago when I was removing some stuff, but that was the gist of it. I'm going to release a vertical jump program at some point in the future that will be similar though.
Do you think there's a need to focus on driving the hips under at sticking point in Zombie squats like there is in normal Front squats? In zombie squats the hips can't go back much, because that would probably cause the bar to fall off the shoulders. So do you think about the sticking point - knees forward cue much in the Zombie squats or is it just for normal Front squats?
You got me excited to implement this variant into my training because of the situation with the thoracic back. But it didn’t go as well as I hoped. I had surgery in November for fixation of a fractured right clavicle. That bar now rest on a newly installed plate and screws reenforcing my bone. I have not figured out a solution yet. I do like front squats. Use pistol more often. Was looking forward to use the Zombie squats. I will come up with a solution
@@davidrioux611 you may find a front squat harness to be helpful! www.titan.fitness/strongman/carry/other-carry-1/front-squat-harness/409018.html?gclid=Cj0KCQiAjbagBhD3ARIsANRrqEukM8KsR5hph0rrSHzqXg7HYEs0isycbgiDsTGsk5K12811xJ770NMaAv0hEALw_wcB
Great video! Your front squats are inspirational! Sorry to ask a non related question, but you seem to know a lot about body mechanics and function. My left knee has tracking problems. When I extend my leg from a seated position or go just below parallel on squat, the knee shifts and slightly grinds. I’ve kinda narrowed it down to a weak and non responsive inner quad, and tight overactive outer quad. Any advice for facilitating greater VMO, or other tracking advice? Thank you
Thank you for this. I am sold. I started doing zombie squats. I'm having problems with my walkout above 2 plates. I see you have a ton of zombie squat videos, but do you have a video on _how_to_ do the zombie squats for a beginner? Thanks in advance!
Tried for the first time today. Felt really good until the weight got heavy and the pain of the bar on my bones was too distracting. Anyone got any tips on bar placement?
Hey man nice vid that's an amazing lift tbh. Never saw the channel before. Tall lifter here having trouble with regular front squats just keeping the bar on the proper shelf. It rolls forward onto the actual delt muscles, kinda painful. Do you think this version / using a belt would help with this? I usually do assistance work beltless just for general fitness.
It could go either way man! I would say give it a shot and see how it feels. It really forces an upright torso, so you may find that it makes the pattern feel smooth....or not. It's just going to depend on how things work out based on your individual anthropometry + mobility levels at the applicable joints.
I would just switch one of me weekly sessions over to the front squat, start off really light, and then build up slowly from there. Nothing complicated.
But why is hip drive bad? You use more posterior chain (recruits more muscle overall throughout the body) and with a heavier weight. Plz answer I really don’t understand
I never said hip drive was bad. When low bar squatting an emphasized "hip drive" is actually optimal, imo. But that's not the same thing as what I'm referring to here. I'm referring to the hips rising at a rate that is disproportionate to that of the shoulders. That is not what rippetoe means when he says "hip drahve." That is just suboptimal squat technique.
For someone who still sucks at the front squat with a clean grip very badly, would you recommend they add this in their routine or just continue to practice their shitty clean grip front squat form? Asking for a friend. Also any specific tips on how not to choke yourself squatting Z?
Depends. If you have goals with the power clean or you just want to be able to hold a solid clean grip, then it would behoove you to practice it during your squats. Otherwise, it doesn't really matter. To not choke yourself tilt your head back slightly.
Im going to try this. As i only do frontsquat and deadlifts, as i will Always get a bad right kne doing normal squats. As i Always get a bad knee doing back squats. How much do i miss out with front and deadlifts?
Yeah I’m with Alec. You’ll be nailing quads hard with fronts, and posterior chain with DL of any variation. If you wanted to throw in anything I’d say walking lunges with or without weight if you can. I’m doing 100 of them body weight only after my other leg stuff on squat days. It hits everything hard.
@@EnkiriElite Thanks Alec, you are an amazing lifter and give good and sound advice in a market saturated with "junk" :) Maybe add some goodmornings or other hamstring movements? But thats kills my deadlifts to much.
@@PP-xj7vg i think it's goal dependent. If you are an athlete or a runner I think incorporating some knee flexion work is a good idea from an injury prevention standpoint. if you just want a big deadlift, however, then I think it's overrated.
You have many good points. However what I would say is that your mobility for front squat is somewhat lacking. If you could secure the bar with your entire hand gripping the bar, you would have more stability and less "back collapse" in the front squat. Maybe I'm wrong, just my initial thought. That 405lbs (183kg? ) Zombie PR was insane, really
I will say that my front rack isn't quite what it used to be when I practiced cleans often, but in this case I think the issue is primarily related to the thoracic extensors. I've always had a problem with them collapsing and I've actually strained them multiple times in the past during front squats because of that. I can get my whole hand around the bar pretty easily though, it's just difficult to maintain for reps.
I did, and I know the feeling. I'm no expert; writing from personal experience. I got it while doing forced reps on the leg press. Had to walk out of the gym and stay out for a month. Started lifting with ultra-light weights for another 2 months or so. Thankfully, it has never happened again. I can see that your comment is an year old; hope you've recovered by now and killing it :)
@@pppallav yeah, it happened only one time. I took 2 weeks off and then started light training for about week. After that, heavy focus on breathing when lifting. All good now
@@EnkiriElite Academic..your not holding the bar hence there is greater chance of it rolling then if you have hold of the bar and are therefore keeping it in place.the way your doing it if it falls while your in the squat position and u can't move fast enough your looking at it possibly crashing down onto your legs...hence the reason I said its dangerous
@@josephperkins4080 if you don't have the intelligence to squat with safeties, a piece of readily available equipment that makes your entire argument moot, then I can't help you. Also, however, even if you choose not to use safeties, barring a catastrophic injury, if you can't tell that you've lost control of the barbell and move your body in a sufficient manner before that occurs in order to be able to safely dump it onto the floor then you honestly have no business attempting to squat heavy weights anyway.
@@EnkiriElite 🙄🙄🙄🙄u do realize not every gym is equipped with power racks right?And it does not bar THE fact that thats a dangerous version of the squat non the less
Real men do zombie back squats
Zombie deadlift with the bar tied to the nutsack
Rajat Sinha dont let Eric Bugenhagen read your comment
Alex Williams ITS ALL ABOUT THE MINDSET
@@alexwilliams5587 dont worry he has balls of steel
😂😂😂😂😂😂
Alec the type of guy to rise out of his grave by front squatting.
No. Grandma worries about me enough just doing regular front squats.
but aleeec i don't want the feminine quad sweep
Haha good one😂🤣😊
Pretty meta m8
the upper back/trap pump with no-hands front squats was quite surprising, its pretty intense
The real reason you should do zombie front squats is to scare everyone while cosplaying at The Walking Dead conventions.
Watched this video...went to the gym...did Zombie Front Squats for the first time...my life has been changed! Thank you for such a smart suggestion Alec. Such a simple change led to a tremendous difference! I’m never doing regular front squats again!
definitely appreciate the take on this excercise. Its true, withoutt thinking much about it, pulling the arms out in front and keeping the scapula stable will enage agonist muscles to the thoracic spinal erectors. Good take on anatomy and excercise physiology.
Hey Alec, excellent informative video. What’s most important with regard the points you discussed is the impact bar path has on overall knee health. Whether back squatting, or front squatting, if some portion of your back collapses, the shift in bar path will force your knees to take on a greater portion of the load, which over time will lead to knee pain and injury. So what you illustrated in the video about Zombie Squats forcing the back to maintain its position and ultimately teaching proper bar path will save people a great deal of knee pain down the road. Excellent video brother.
Hell man, I've actually strained my thoracic extensors on more than one occasion from freaking front squatting and having the upper back collapse. That shit is uncomfortable. One time I executed what I thought was actually a perfect rep and I ended up straining a lumbar erector somehow lol that was the worst back injury I've ever had.
Switching from clean grip to crossed arms has been doing this for me, had to check my ego and lowered the weight today, since I realized my clean grip wasn’t so clean lmao
@@andersp7020 as long as you aren't choking yourself out with the bar then i don't see a problem!
I will learn to do a regular front squat first!! Keep up the quality content 👍
amazing video really interesting stuff you had to offer all makes perfect sense i am gonna try it out seriously as my back squat has always been a huge issue with my lower back taking over as you said.
I have the same problem coming out of the hole on all squat variations, even with easy weight. Will have to start doing these. Great vid
Thanks a lot, tried the zombie squat and I think it’s gonna be one of my favourites. I often had problem with front squat because my hands could fatigue before my core and legs. With this I can squat better with bar in front, my back and core feels better and when I have trouble keeping the bar I up I just grab it with my hands for few reps more. Turns out I had similar problems to yours and it helps.
One my terrible thing is my upper back collapsed in the bottom of from squat I am going to try this today thanks for the help buddy
I find that doing slow eccentrics on front squats helps with keeping tightness in the upper back too, Klokov tip
Very interesting video and good explanation. I always liked the idea of the front squat but is quite technically demanding and I never really learned proper technique. I have been doing the Zercher squat as a front loaded squat variant and I absolutely love it and the benefits it has had on my core and back strength in addition to leg development. I sometimes watch strongman stuff and always found it really interesting and the Zercher squat is a great way for me to sort of train that way the best I can in a commercial gym (in addition to deadlifts, Viking press for a bilateral vertical push movement, and farmer carry) keeps things interesting for me right now and let’s me play with lifts from the strength sport I have taken a liking to lately but this zombie squat version is something I may have to play with.
Zombie squats are superb. I fell in love with this variation.
Switching from regular back squats to front squat only was already a game changer for me. The zombie variation has amplified this x100. The amount of pure strength & hypertrophy those generate is amazing because of the fact that the exercise forces your form to be 100% on point and there is just no room for tricks & cheats in any way.
One question though: Have you ever tried an anderson zombie squat ?
i do zercher and its a game changer changer
I was looking into safety bar squats due to how people talk about how it's good for building the upper back, then I was like isn't that what front squats do but harder. well what's even harder, probably zombie squats. and look and behold, enkiri has been doing this for a lifetime. funny how only a few people talk about the zombie squat, and enkiri plus squat university which both promote true athleticism and performance, talk about it
Remember guys make sure not to work the back too much, we don't want to look bulky in suits now lol. I'm on my way to being a Kinowarrior and have made UNBELIEVABLE progress and strength gains (freaking SHREDDED now bro)! I sprint multiple times per day to eliminate my leg mass intentionally per the amazingly cost effective $69 program's instructions, and that's how I've been reducing my feminine quad sweep to look SIGNIFICANTLY more masculine. With my naturally ugly and repulsive face, I have been focusing on the V Taper (which irrefutably IS the strongest sign of physical attraction according to infamous Kinobody aka "Hollywood physique expert"), and with my now vastly muscle reduced toothpicks for legs I am on my way to the most aesthetic physique one could possibly imagine. Arnold will be wishing he didn't train his quads after he sees my physique of perfection, I mean who wants an X frame when you can have a V taper! They will be modeling future super hero animations after my amazing body is fully transformed, and it's all thanks to Kinobody so far! After just three short months, I have gone from a 20 FFMI to a whopping 34 without the use of any PED's, it's all thanks to intermittent fasting and intelligent reverse pyramid training. You can expect to see me dethroning Phil Heath next year for Mr. Olypmia, so keep your eyes peeled for the all amazing Art Vandelay! Kino fuc**** warriors FTW, we are a truly exclusive new breed! Remember I'm really f****** ugly so I figure that's the most important requirement of being a Kinowarrior! I just pulled a 405 pound deadlift from the floor (the plates were off balance so it was even freaking harder dudes)! I just entered into the realm of "UNBELIEVABLE STRENGTH", I think now I can finally attempt Alpha Desntiny's all feared Naturally Enhanced program! I believe because of Kinobody and Alphadestiny's genius, I will eventually attain an FFMI of 40 while being completely 100% natty. The real trick will be getting to 1000 lbs dwarf rack pulls, dwarf range of motion for the dwarf man! The only reason I didn't reach my 34 FFMI faster was because all of those fake natty's out there like Zac Efron misleading me! I can't wait for Kinobody to change the industry and prevent all those fake natty's from being the biggest issue in fitness!
Fuck yea bro , that's awesome. Glad to see more like minded people who want to stay natty instead of selling their soul & ruining their natural test production
I love the feeling it creates in the upper back, like you can feel the muscles working deeply, and then seeing my long femured self going up and down “like a piston” as Alan thrall put it is also a good feeling. I go ass to grass with it and have tried adding a pause at the bottom, which is also really awesome.
Pause zombie squats are absolutely brutal man!
I only do zombie squat for my squat choice, it's the only squat exercise i enjoy thus i do it to stay consistent, love the movement
But alec, what about zombie raises off the bench press like Coath blaha. Can you make a tutorial video for that.
Now that we're in 2021, are you still performing these? Lol. I sure as hell am. I've grown addicted to them and I'm working on a high frequency with them.
Heck yeah dude! Just started doing them off a box these last few weeks.
What if alec is secretly trying to make us turn into zombies and plan on zombie apocalypse?
Fascinating
240lb Zombie Front Squat PR yesterday
Working towards 300
No thanks, i’ll stick to banded and chained leg extensions
username checks out
I guess I will be zombie squatting, this will be interesting
Good content
What is your favorite deadlift variation these days? I’m wondering if I should pair zombie front squats with regular deadlifts or snatch grip RDLs/ stiff legged
The good old conventional deadlift has always been my favorite, but I'm also partial to deficit deads as well. Snatch grip deads are pretty legit but somewhat awkward. RDL's are better for athletic development, imo
Very interesting but most people do squats to train legs not upper back. Still going to give it a try, might help my deadlift
Upper back can never be too strong and often limits people's ability to fully tax their legs. It's a 2 for 1 deal here when you get good at the exercise.
Might switch
Any front squats are deeply hated by me. I still do it, because I should. May experiment with the Z though.
It's a bit of a different beast. I find I much prefer it these days though.
Alec Enkiri if I ever get half ass decent at any variation of front squats I will be happy.
I have a pretty clean front squat with arms crossed. I can usually do them where I am barely even touching the bar with my finger tips. Would this variation still help?
I wanted to rewatch your vertical jump program video but I can’t find it.
It had depth jumps, box jumps, lightly weighted jumps, power cleans and squats I think...
I deleted that video a little while ago when I was removing some stuff, but that was the gist of it. I'm going to release a vertical jump program at some point in the future that will be similar though.
Do you think there's a need to focus on driving the hips under at sticking point in Zombie squats like there is in normal Front squats? In zombie squats the hips can't go back much, because that would probably cause the bar to fall off the shoulders. So do you think about the sticking point - knees forward cue much in the Zombie squats or is it just for normal Front squats?
Great video!!!
Thanks man!
You got me excited to implement this variant into my training because of the situation with the thoracic back. But it didn’t go as well as I hoped.
I had surgery in November for fixation of a fractured right clavicle. That bar now rest on a newly installed plate and screws reenforcing my bone. I have not figured out a solution yet. I do like front squats. Use pistol more often. Was looking forward to use the Zombie squats. I will come up with a solution
“Stimulation “ of the upper back
@@davidrioux611 you may find a front squat harness to be helpful! www.titan.fitness/strongman/carry/other-carry-1/front-squat-harness/409018.html?gclid=Cj0KCQiAjbagBhD3ARIsANRrqEukM8KsR5hph0rrSHzqXg7HYEs0isycbgiDsTGsk5K12811xJ770NMaAv0hEALw_wcB
Excelent. Thank you. I watched at 1.75 speed to save time!
Glad you enjoyed!
Great video! Your front squats are inspirational!
Sorry to ask a non related question, but you seem to know a lot about body mechanics and function. My left knee has tracking problems. When I extend my leg from a seated position or go just below parallel on squat, the knee shifts and slightly grinds. I’ve kinda narrowed it down to a weak and non responsive inner quad, and tight overactive outer quad. Any advice for facilitating greater VMO, or other tracking advice? Thank you
Are you saying that the knee shifts outward rather than caves inward?
Alec Enkiri yes. The patella itself shifts outward.
Thank you for this. I am sold. I started doing zombie squats. I'm having problems with my walkout above 2 plates.
I see you have a ton of zombie squat videos, but do you have a video on _how_to_ do the zombie squats for a beginner?
Thanks in advance!
Walk out the weight in your normal front rack position, set everything up, and then release your hands from the bar just before starting the set.
@@EnkiriElite cool, that makes a lot of sense. thanks.
its actually painful on shoulder and difficult to balance, is there a way so its not like that. just using a 20kg olympic bar? thanks
Tried for the first time today. Felt really good until the weight got heavy and the pain of the bar on my bones was too distracting. Anyone got any tips on bar placement?
Build some upper chest,front delt or practice more often you’ll figure out!
Stop bitching and handle the pain moron
This is fucked up won't let me give a thumbs up your a bad dude great information man
Zombie vs zercher squat for upper back
Probably zercher but you'll hit the legs less.
But Alec, what if I lose my natty status doing zombie front squats 😱😱
Hey man nice vid that's an amazing lift tbh. Never saw the channel before.
Tall lifter here having trouble with regular front squats just keeping the bar on the proper shelf. It rolls forward onto the actual delt muscles, kinda painful. Do you think this version / using a belt would help with this? I usually do assistance work beltless just for general fitness.
It could go either way man! I would say give it a shot and see how it feels. It really forces an upright torso, so you may find that it makes the pattern feel smooth....or not. It's just going to depend on how things work out based on your individual anthropometry + mobility levels at the applicable joints.
Is it safe to say that FS have the ability to create an overall increased resilient body for strength and conditioning/ athleticism?
yes!
Would you recommend easing to a back squat? Basically if yyou're primarily a back squatter go from that to a front squat then to a zombie squat
I would just switch one of me weekly sessions over to the front squat, start off really light, and then build up slowly from there. Nothing complicated.
would it be good to program normal front squats on primary squat days and the zombie front squats on the secondary ones?
That could work well, yes!
But why is hip drive bad? You use more posterior chain (recruits more muscle overall throughout the body) and with a heavier weight. Plz answer I really don’t understand
I never said hip drive was bad. When low bar squatting an emphasized "hip drive" is actually optimal, imo. But that's not the same thing as what I'm referring to here. I'm referring to the hips rising at a rate that is disproportionate to that of the shoulders. That is not what rippetoe means when he says "hip drahve." That is just suboptimal squat technique.
Alec Enkiri ok thanks 🙏💪🏻
Hey Alec, do you find that the zombie version has a similar carryover to the ohp and push press like the front squat does?
Yes, I think the carryover to push press will be basically the same.
For someone who still sucks at the front squat with a clean grip very badly,
would you recommend they add this in their routine or just continue to practice
their shitty clean grip front squat form? Asking for a friend.
Also any specific tips on how not to choke yourself squatting Z?
Depends. If you have goals with the power clean or you just want to be able to hold a solid clean grip, then it would behoove you to practice it during your squats. Otherwise, it doesn't really matter. To not choke yourself tilt your head back slightly.
@@EnkiriElite Thanks
My question is: how do you keep from blacking out at the bottom?!
The edward norton of fitness
Not sure what this means, but Ed Norton is a fantastic actor!
I just thought you looked like edward norton in this vid lol
@@EnkiriElite but ed norton is a great actor and youre a great youtuber so it works in that sense too :)
Would the isometric contraction on the delts help carry over to the ohp?
No, but it will strengthen the hell out of your upper back.
@@EnkiriElite but that would in itself help with the overhead press, wouldn't it?
Im going to try this. As i only do frontsquat and deadlifts, as i will Always get a bad right kne doing normal squats.
As i Always get a bad knee doing back squats. How much do i miss out with front and deadlifts?
As compared to back squats and deadlifts? Not very much imo.
Yeah I’m with Alec. You’ll be nailing quads hard with fronts, and posterior chain with DL of any variation. If you wanted to throw in anything I’d say walking lunges with or without weight if you can. I’m doing 100 of them body weight only after my other leg stuff on squat days. It hits everything hard.
@@EnkiriElite Thanks Alec, you are an amazing lifter and give good and sound advice in a market saturated with "junk" :)
Maybe add some goodmornings or other hamstring movements? But thats kills my deadlifts to much.
I like weighted hyperextensions. I'm also about to build myself a reverse hyper, which I think will be useful for athletic goals.
@@PP-xj7vg i think it's goal dependent. If you are an athlete or a runner I think incorporating some knee flexion work is a good idea from an injury prevention standpoint. if you just want a big deadlift, however, then I think it's overrated.
u have jaundice in your quads... that's why i don't squat.
Lolwut?
Zombie squats hurt my collarbone
Spinach and Scenery yeah I’ve been told more upper chest and front delts
Ema nuel I’ve pushed through the pain but have been greeted with bruises
You’ll get use to it
Zercher squats tax the upper back even more than zombie front squats. I use zombie squats mostly as a drill to keep my chest up.
How?
@@billybrothers2492 probably something about center of mass and lever arm from elbows to upper back.
@@Mks25932 Some people just like doing them.
@@Mks25932 argumentum ad populum...
You have many good points. However what I would say is that your mobility for front squat is somewhat lacking. If you could secure the bar with your entire hand gripping the bar, you would have more stability and less "back collapse" in the front squat. Maybe I'm wrong, just my initial thought. That 405lbs (183kg? ) Zombie PR was insane, really
I will say that my front rack isn't quite what it used to be when I practiced cleans often, but in this case I think the issue is primarily related to the thoracic extensors. I've always had a problem with them collapsing and I've actually strained them multiple times in the past during front squats because of that. I can get my whole hand around the bar pretty easily though, it's just difficult to maintain for reps.
Why don't you hold your hands like Duffin when he no hand front squats? Just curious.
Because then I wouldn't be able to call it a zombie squat anymore
@@EnkiriElite hm. Ok. Did you make this variation?
Zombie squat vs overhead squat?
depends on the goal. zombie is good for strength and hypertrophy. overhead is more for mobility maintenance.
I love zombie squats.
Same!
But why shouldn.t you zombi back squat
Paul jajajajajajajajajajajajaja there are zero reasons not to.
lol wow
If I trained front squats it would be to work the quads not the upper back.
Can't separate the 2 here 👍
Tips for exertion headache? Do u have experience?
Never had one, sorry.
Have a feeling it might be related to hydration status though
Roni Merta hydration and electrolytes.
I did, and I know the feeling. I'm no expert; writing from personal experience. I got it while doing forced reps on the leg press. Had to walk out of the gym and stay out for a month. Started lifting with ultra-light weights for another 2 months or so. Thankfully, it has never happened again. I can see that your comment is an year old; hope you've recovered by now and killing it :)
@@pppallav yeah, it happened only one time. I took 2 weeks off and then started light training for about week. After that, heavy focus on breathing when lifting. All good now
Because Pyrros Dimas kinda did them? haha
Just to get the bar into the rack iirc haha.
@@EnkiriElite Yup, just a casual 175 kilo power clean and zombie walk off to the rack haha.
BRING BACK GOTHAM CITY
They'll expect one of us in the wreckage brother!
Hey Alec, do you think this sprinter probably does a lot of front squats? ua-cam.com/video/2sA0pY2JCy8/v-deo.html
Definitely does a lot of squats, front or not.
He's run a 10.10 so he's pretty fast too for a short ass lol.
10 years from now needs back surgery
@Lakers fan guy looks like late 30s to 40s wtf u mean 😂
@LA Lakers please shut up stick tk stupid basketball
Dumbest most dangerous exercise I have ever seen by peeps trying to look unique!...Braaaiiinnnnsssss 😆😆😆
I would love to hear your rationale for how this exercise is inherently any more dangerous than any other squat variation.
@@EnkiriElite Academic..your not holding the bar hence there is greater chance of it rolling then if you have hold of the bar and are therefore keeping it in place.the way your doing it if it falls while your in the squat position and u can't move fast enough your looking at it possibly crashing down onto your legs...hence the reason I said its dangerous
@@josephperkins4080 if you don't have the intelligence to squat with safeties, a piece of readily available equipment that makes your entire argument moot, then I can't help you.
Also, however, even if you choose not to use safeties, barring a catastrophic injury, if you can't tell that you've lost control of the barbell and move your body in a sufficient manner before that occurs in order to be able to safely dump it onto the floor then you honestly have no business attempting to squat heavy weights anyway.
@@EnkiriElite 🙄🙄🙄🙄u do realize not every gym is equipped with power racks right?And it does not bar THE fact that thats a dangerous version of the squat non the less
@@josephperkins4080 This is not really a dangerous lift for any sort of advanced lifter.