Clubbel Front Hold Squat

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The clubbel front hold squat workout is a targeted exercise that primarily engages the quads and biceps.

By holding the clubbel in front of the body during squats, the quads are forced to work harder.

The biceps also come into play as they are used to stabilize and control the clubbel during the movement.

While other muscles may be activated to a lesser extent, the focus remains on the quads and biceps.

Stand with your feet shoulder-width apart, holding a clubbel in front of your body with both hands.
Engage your core and keep your back straight as you lower your body into a squat position, bending at the knees and hips.
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Pause briefly at the bottom of the squat, maintaining control and balance.
Push through your heels and extend your knees and hips to return to the starting position.
Repeat the squat for the desired number of repetitions.
Remember to maintain proper form throughout the exercise, keeping your chest up and your weight evenly distributed on your feet.

Start by gripping the clubbel firmly with an underhand grip, allowing your biceps to engage from the very beginning of the exercise. This will not only strengthen your biceps but also help you maintain control throughout the movement.
Position the clubbel in front of your body, resting it on your upper chest and shoulders. This placement will challenge your quads as they work to stabilize the weight and keep your torso upright. Feel the burn in your quads as you lower into the squat position.
As you descend into the squat, focus on pushing through your heels to activate your quads even more. Imagine driving the weight of the clubbel into the ground with each rep, feeling the tension in your quads increase with every controlled movement.
Keep your core engaged throughout the exercise to maintain stability and prevent any excessive forward leaning. A strong core will not only protect your lower back but also enhance the engagement of your quads and biceps, allowing you to lift heavier weights over time.
Remember to breathe. Inhale deeply as you lower into the squat, and exhale forcefully as you push through your heels to rise back up. This controlled breathing pattern will provide you with the necessary oxygen to power through the exercise and keep your muscles engaged.