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We’re big proponents of squatting here at AoM — particularly the low-bar squat. The mechanics of the low-bar squat allow you to work more muscles in your posterior chain, i.e., the “chain” of muscles that run up the back of the body. More muscle utilization = more weight moved.

But there are other ways to squat that can provide similar benefits to the low-bar squat. For example, many people do the high-bar squat, which is similar to the low-bar squat, except the bar is held higher on the back.

There’s another variation of the barbell squat that you might try incorporating into your workouts too: the front squat.

Below we dive into why and how to front squat for lower body gainz.

What Muscles Get Worked in the Front Squat?

The front squat works similar muscles as the back squat. However, due to the mechanics of the front squat, it works the quads and the glutes more. Be prepared to have some sore quads and buttisimo muscles after trying front squats for the first time. (Here’s how to deal with this soreness.)

Why Should I Front Squat?

You want to get better at the barbell clean. When you do the clean, you perform a front squat to get out of the bottom of this Olympic lift. So if you want to get better at rising up from the bottom of the clean, you’ve got to incorporate front squats into your programming.

You want a supplemental lower body lift. If you’re an advanced barbell lifter, chances are your programming will have you doing supplemental lifts. Supplemental lifts are similar to the main lifts but done a little differently in order to work the muscles you use in the main lift from a different angle. For example, rack pulls can be a supplemental lift to the deadlift.

A great supplemental lift to the low-bar squat is the front squat. While the low-bar squat works the hamstrings and hips more than the front squat, the front squat works the quads and glutes more than the low-bar squat. Similar movements, but each gives greater/lesser emphasis to certain muscle groups.

You can’t low-bar squat. Thanks to injuries, some people just can’t low-bar squat. For example, some individuals with hip issues find the hip-heavy low-bar squat incredibly painful to do. Because the front squat doesn’t require you to bend your hips, it allows people with hip issues to get the lower body benefits of squats without the pain.

And while the front squat requires you to bend your knees significantly more than you do on the low-bar squat, studies have shown that the front squat actually puts less pressure on the knees than the low-bar squat, which has led one group of researchers to conclude that “front squats may be advantageous compared with back squats for individuals with knee problems such as meniscus tears, and for long-term joint health.”

So if you’ve had trouble doing low-bar or high-bar back squats, try doing front squats.

How to Front Squat

The Set-Up & Grip

Front Rack 2

As the name suggests, unlike the back squat that has the barbell sitting on your back in either a high or low position, the front squat is going to have the barbell sitting on the front of your body, specifically across the front deltoids.

The goal of the set-up and grip on the front squat is to make a nice, sturdy meat shelf of your front delts so that the bar can rest across it while you squat. Here’s how to make this trusty meat shelf:

Take a grip on the barbell that’s about shoulder-width apart. Wrap your thumbs around the bar.

Step close to the bar and throw your elbows forward. You’re aiming to throw your elbows so far forward that your upper arms are nearly parallel to the floor. The higher the elbows are, the more muscle mass your deltoids create to form the shelf that the barbell will rest on.

Stand up straight and lift the barbell out of the j-hooks. Bam. You’re in the starting position for the front

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Odds & Ends: October 27, 2023

Why Note-Taking Applications Don’t Make us Smarter. I like the concept of creating a super-powered cloud-based brain by capturing my thoughts and readings in a central note-taking application. My note-taking application will unleash an untapped torrent of creativity, I dream. Every time I try to put the idea into action, the results are always disappointing. This article will explain what could be causing the lack of enthusiasm. You can’t really outsource the old-fashioned way of thinking to a machine. Not yet, at least.

Clive Barker’s The Thief Of Always We have just finished reading it aloud to our family and everyone enjoyed it. Clive Barker is a prolific horror writer for adults. He also wrote this book aimed towards children. The story revolves around young Harvey Swick whose boredom drives him to the Holiday House where he spends each day experiencing all four seasons and major holidays. What could be more fun than celebrating Halloween and Christmas each day? There is a price to pay for all the fun. The second half is weaker than the beginning, but it’s still a good book for a pre-Halloween quick read.

Peak Refuel Backpacking Meals. Last week, the McKays backpacked in AR and ate these freeze-dried foods during our trip. These are the meals we like to take with us when backpacking. These meals are delicious and contain more calories (and protein) than most other backpacking foods. Beef Stroganoff, Chicken Pesto Pasta and Beef Stroganoff are two of the best.

WoodWick Candles Hygge is in order as the weather gets colder. Hygge, a Danish concept, is the idea of creating an atmosphere of coziness and relaxation in your home, especially during the darker and colder seasons of winter and fall. Hygge is a Danish concept that emphasizes the importance of candles. WoodWick makes one of our favourite candles. The wick, as the name suggests, is made of wood. When lit, it looks like a fireplace fire. It’s soothing. It’s great for meditations with fire.

Quote of the week

In a certain sense, a person who looks at the present through the lens of the future and takes into consideration his entire being, can be satisfied with his lot. . . If a person reaches the point of being so satisfied that they say, “I don’t want to learn any more or do anything more or be any further,” then he should be turned into a mummy. A mummy, of all things hideous, is the most hideous. And the most hideous mummies are the ones that run around the streets talking.

–H.W. Beecher

The Art of Manliness published Odds & Ends – October 27, 2023 first.

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Gifting Ideas for The Upcoming Season – Thanksgiving Edition

This article originally appeared here: Gifting ideas for the Upcoming Season, Thanksgiving Edition

Thanksgiving is not just about turkeys, pies and parades. It’s also a time to celebrate the warmth and joy of family and the expression of gratitude. The hearty meal may be the highlight of the day, but it is the thoughtfulness and care that goes into the gifts that we give to our loved ones that really embody this special occasion. The festive season is fast approaching, and there’s never been a better time to think about thoughtful gifts to show our loved ones how much we care.

Host/Hostess gifts

What do you give to the person who does all the work in the kitchen, if anything?

When in doubt, choose the classics. The combination of a fine bottle of wine and artisanal cheeses is always a winner. It’s the ideal gift to express your appreciation to your Thanksgiving host, offering a sophisticated touch to the festive celebrations.Customized Serving Trays: If you want to add that extra personal touch, consider gifting a customized serving tray. It can be engraved with a family name or special message. This keepsake will make their Thanksgiving spread a memorable one.

Gifts for Family

The best family gifts involve sharing experiences, making memories and cherishing our time together.

Board Games and puzzles: There’s nothing that brings families together more than a friendly competition. These gifts are sure to bring hours of enjoyment and engagement, whether it is a strategy game that tests the mind or a picture puzzle with a scenic view. They’re also a great way to bridge generation gaps, so everyone, from the grandma down to the youngest relative, can have a good time. DIY Craft Kits: Let your creative juices flow! These kits aren’t only for children; they can be used by the whole family. These kits are great for anyone who wants to get their hands dirty. They can be used to create Thanksgiving decorations, paint, or do any other crafty project. Who knows? Who knows?

Fashionable Gifts

Dressing up is a part of the holiday spirit. Why not give a gift that will add a little style to your celebration?

Varsity jackets are cool. It could be the nostalgia that they bring back, or their effortless style. These jackets are versatile and trendy, making them a wardrobe staple. These jackets are versatile and can be worn with anything. They’re a wardrobe essential. These unique designs are not only beautiful but tell a tale. These pieces make the recipient feel valued and remembered. They are a great choice for the holiday season.

Tech and Gadgets

Tech gifts today are not just flashy gadgets. They’re also tools that can enhance our everyday experiences.

Smart Home Devices – The future is intelligent, so what better way to enter it than by using smart home devices. These devices, whether they’re voice-controlled assistants or smart lighting or thermostats that can be controlled by a smartphone, not only make your life easier, but also modernize any home. These are the perfect gifts for those who want to stay on top of their game. They’ll elevate your living space. What’s a good party without some tunes? Portable Bluetooth speakers allow you to take your music with you wherever you go. Compact, powerful and boasting impressive

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Reviewing The Black Label Trading Co. Royalty Cigar

Black Label Trading Co. Royalty Cigar

Black Label Trading Co. Royalty Cigar

While scrolling through CigarPage’s catalog, I came across Black Label Trading Co.’s aggressive macabre branding and was immediately curious.

I am the target demographic for this brand; I have a black cat, my first concert was Iron Maiden, and I have a 12-foot skeleton in front of my house that stands year-round, scaring children and squirrels alike.

If the branding doesn’t pique your interest, knowing that this cigar won the 2023 Cigar Journal’s Best Boutique Nicaraguan Brand award should. Come along as I review the Royalty corona via the following categories:

Cigar FormulaCigar OverviewLook & FeelFlavours & BurnIdeal PairingsOverall Experience

You can use the links above to jump ahead or scroll down to learn more.

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Download the Black Label Trading Co. Royalty Cigar Matrix as a PDF.

Black Label Trading Royal Cigar Review Formula
Learn more about the Bespoke Unit Cigar Formula

Cigar Overview

Brand: Black Label Trading Co.Range: RoyaltyReviewed Vitolas: 5.5 x 42 CoronaWrapper: Ecuadorian CorojoBinder: HonduranFiller: NicaraguanFactory: Oveja Negra, EstelíHandmade: YesBody: FullEstimated Smoking Time: 60  MinutesPricing: $132 / Box [Buy Now]

The Royalty range uses an Ecuadorian Corojo wrapper, Honduran binder, and long Nicaraguan filler tobacco. The cigars are hand-rolled in Estelí, Nicaragua, at the Fábrica de Oveja Negra, which translates to “black sheep factory.”

Black Label Royalty Cigar with Box & Formula

Shop The Black Label Royalty Online!

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