To be clear, even though we're adding some extra weight, this is not about working your LEGS harder...
This technique is about addressing weaknesses in your body position so that you can maintain better form and work your legs harder in the REGULAR exercise.
It's a front squat assistance exercise.
Basically, you're going to add a little resistance out in front of your body by using bands to hang a couple of small plates from your elbows.
This works best with the front rack method, though it can potentially work with crossed-arm as well, though.
By adding a little extra resistance out in front, you're forcing your upper back and core to do more work to maintain the upright torso position during the front squat.
The bands aren't for adding instability or bounce...they're just an easy way to loop some weight around your elbows. You could use a couple of straps that have no bounce, too.
I'm using 5 lb plates and small bands here. Put the bands through the center holes then loop the ends around your elbows right before your set.
Take a bit wider stance when doing this one so that the plates come down between your legs.
I've tested 25 lb plates and they hit the ground at the bottom. It can be effective but it does pull the arms down a lot more. I recommend starting lighter and working on keeping the elbows high against that direct leveraged resistance.
This is a good finisher after you've done your regular work sets. You don't need a lot of weight...the loading away from the body takes care of that.
This is useful because it doesn't hammer your overall recovery as much as just adding more heavy front squats (which seems to always be the objection to stuff like this...i.e. "just do more ___").
Sometimes just doing more of the main movement can actually set you back instead of helping to address weaknesses directly.
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