16 Fantastic Benefits of Front Squats

Fantastic Benefits of Front Squats

As you know, when it comes to working out, leg day is the toughest training day of all. As you also know, real friends don’t let friends skip leg day, so if you want to ditch the chicken legs and build a set of wheels to be proud of, it’s time to stop training the disco muscles, and to start training your legs.

There’s nothing fancy about leg training, and there’s certainly nothing easy about it, but it gets the job done, and that’s the most important thing. There are many different exercises that can be done when training legs, yet there is only one that most people think of which is synonymous with leg training, and that is the squat.

Today, though, we’re looking at a different variation of this exercise, as we’re looking at the benefits of front squats. Front squats are a very impressive exercise, yet they’re often overlooked on leg day, and that’s such a shame. Here’s a look at the benefits of front squats.

Front squats vs back squats

As you know, arguably the most popular leg training exercise is the back squat, yet we’re looking at a different variation of that exercise today. Back squats are generally performed in a squat rack, with a barbell resting across your traps.

You then carefully un-rack the bar, walk back a few paces, squat down below parallel, bracing your core and keeping your head up, and you stand back up. You repeat this exercise for as many reps as you can do before you feel like puking. A front squat is performed with the barbell resting in front of you, across your sternum.

Most people cross their arms over one another with a barbell sitting level with the upper/middle chest and they perform squats that way. Front squats offer many different benefits to back squats, which we’ll be highlighting below.

16 fantastic front squat benefits for you to enjoy

Now here’s a look at several awesome front squat benefits for you to enjoy:

They’re easy to perfect – One of the hardest part about back squats is getting the technique right. Sure, on paper they sound easy, as you simply rest the barbell across your back, and squat down. The truth of the matter, though, is that a lot of people tend to rest the bar across the base of the neck which can be dangerous and can be painful. With front squats, getting the barbell placement correct is much easier, so you can go ahead and squat at your leisure.

Less painful than back squats – If you’re a huge powerlifter with enormous traps, then resting the barbell across your traps probably won’t be very painful or difficult. If you’re an average-sized person with normal traps, a heavy metal bar pressing down onto your upper-back can cause a decent amount of pain and discomfort.

With front squats though, the bar rests across your front and the weight is displaced differently. This means that it is far less painful so you can get on with your set, in peace.

It is something different to try – Even if you love doing squats on leg day, that doesn’t mean that you can’t benefit from trying something different every now and then. One of the best things about front squats is the fact that, because they’re so different, people often enjoy doing them as it breaks up the monotony of a regular leg day. Trying new things is how we broaden our horizons and discover new benefits, such as the front squat benefits which we’re looking at today.

Better posture – If you suffer with poor posture, like so many other people in the developed world tend to, one of the first things you need to consider is doing more front squats. Front squats are perfect for people that suffer with bad posture. Because so many of us spend several hours per day looking at our phones and sat working at a desk, poor posture issues are becoming more and more common.

A misaligned spine can cause a great deal of pain and discomfort, as well as leave you looking shorter than you actually are. Front squats are ideal because they help to realign the spine and promote good posture.

Mobility – When talking about front squat benefits, another awesome reason to do plenty of front squatting is the fact that the exercise is great for mobility. When you do front squats, because of the mechanics of the exercise, and the range of motion involved, front squats are great for people that are looking to become more balanced and mobile on their feet.

Great for the calves – Now, we could include this in the section talking about leg benefits in general (which we’ll be getting to a little later on) but we’re giving it its own little section here. When it comes to training your legs, one of the most stubborn parts of the body to grow is the calves.

Unless you are blessed with great calf genetics, it is very difficult to build up the calves, so you need all of the help you can get. To train the calves, you can probably think of calf raises and… well, that’s about it really. Well, another benefit of front squats is the fact that the exercise is so great for building up your calves. If you want to train your calves, without even realizing that you’re doing so, front squats are perfect.

Safer – Okay, any exercise involving free weights is going to be dangerous, and front squats are no exception. With that said, though, statistically, front squats are much safer than back squats.

This is because it is easier to control the weight with front squats, and it is easier to un-rack and re-rack the bar because it is in front of you, as opposed to behind you pressing down onto your traps. You could still injure yourself with this exercise, obviously, but it is a little safer than a back squat, so just consider that.

Stronger core – If you’re looking to enjoy some of the many different front squat benefits that we’re going to be looking at today, another one to consider is the fact that front squats are so great for the core. For building up your core, front squats are ideal because you are forced to brace and engage your core for the duration of the exercise.

Due to how the weight is displaced, standing up with the barbell requires you to generate power from your core, which in turn recruits your abs, and core stabilizer muscles. The more front squats that you perform, the stronger your core will become.

Increase pressing strength – Hold on! How can a leg exercise help you to press more weight via your upper body? Well, it depends on what type of pressing we’re talking but when it comes to standing pressing exercises such as log presses and military presses, front squats are the perfect accessory exercise.

You see, when you press weight above your head when standing, unless you’re Eddie Hall, Big Z, Thor Bjornsson, or Brian Shaw, you will likely have to generate power from your quads to drive the weight up into the air. Front squats are perfect because they work the quadriceps and engage more fast-twitch muscle fibres which are responsible for explosive speed, strength and power. If you’re looking to improve your overhead press, front squats are very useful.

Build muscular legs – Now we’ve got to one of the most obvious front squat benefits on our list today, and it shouldn’t come as much of a surprise. One of the best things about front squats is the fact that they help you to build a set of strong and muscular legs.

Front squats work your quads, hamstrings, glutes, and the calf muscles and they are therefore ideal for anybody looking to increase muscle mass in their legs. If you want a tried and tested exercise to begin your leg day with, front squats are ideal.

Great compound exercise – Another very useful benefit of front squats is the fact that they’re such a great compound exercise. A compound exercise is one which recruits multiple muscle groups at the same time. So, basically, by doing one exercise you are working several muscles at once.

For building muscle, the benefits here are pretty obvious. The more muscles you work, the more beneficial the exercise becomes. One exercise is the equivalent of doing several at once. As well as working different muscles in your legs, front squats also work your core muscles and even the lower back.

Better complimentary exercise for other lifts – It isn’t just your overhead pressing that will improve when you start doing more front squats. It turns out that the exercise will also help you in other areas too. Because front squats are so great for increasing explosive strength and power, they help you to perform other heavy compound lifts. Many people that front squat regularly find that their deadlifts improve drastically, as well as exercises such as bent over rows.

More strength and power – Front squats are a compound exercise that target several muscle groups simultaneously. Because of the mechanics of the exercise, you’ll find that you it targets more fast-twitch muscle fibres. Now, this is important because fast-twitch muscle fibres are responsible for generating explosive speed and power.

The more of these fibres you break down via training, the more explosive speed and strength you will generate, especially from your legs. Whether you want to squat more weight, leg press heavier loads, or just make your legs stronger in general, front squats are the perfect exercise.

Great for other sports – It isn’t just other weightlifting exercises that can benefit from you doing more front squats, either. Oh no. Front squats will also help you to perform better when taking part in other sports too. Having stronger legs means that you will be able for running faster.

Again, the fast-twitch muscle fibres we keep mentioning come into play here, because the more of these fibres you break down, the more your body will rebuild, and the more explosive speed you will generate. Sprinters for example, need to run very fast for short distances, so they benefit hugely. Basketball players and hurdlers will also benefit here, because front squats enable you to increase your vertical leap so you can jump higher.

Better depth – When squatting, depth is very important yet with back squats, because of how the weight is displaced, getting good depth is tricky as it can be painful – especially on the knees. Because of how you perform front squats, though, you’ll find that as the bar’s weight is displaced on the anterior deltoids, you can get a better depth on the exercise and so you can squat deeper. A deeper squat means that you will break down even more muscle fibres, which will equate to greater muscle hypertrophy.

Stronger joints – If you want a joint strengthening exercise, front squats are perfect. In terms of the many front squat benefits we’ll be looking at today, you cannot overlook the fact that front squats are so great for strengthening the joints. Because of this, they’re great for people that suffer with joint pain and/or discomfort, and they’re great for people that are at risk of joint issues such as arthritis, or inflammation.

 Now is probably a good time to wrap things up today. We hope you’ve enjoyed reading about the many different front squat benefits there are to be enjoyed via this exercise. If you have, be sure to do them the next time you’re due to train legs, and see what a difference they can make.

5 Benefits of Having an Oil Diffuser in Your Home

Benefits Of Having An Oil Diffuser

Our homes are extremely important parts of our lives. It is here where you’ll spend much of your time. As a result, finding home items that improve your home’s atmosphere and functionality is extremely important.

One of the more useful home items that you can get for your living area is an oil diffuser. An oil diffuser can do a lot for you, improving your overall health and happiness. Still not convinced? Here are five benefits of having an oil diffuser in your home.


One of the most obvious benefits of having an oil diffuser is the way it can improve your home’s odor. Things around your home like trash and pets can give off unpleasant odors, making your home smell bad.

Oil diffusers can help mask this scent with a wide variety of pleasant smells. This means that you can relax in your home without having to worry about any unpleasant scents bothering you or disrupting your day. 

Health Benefits

Oil diffusers can prove a wide variety of health benefits, some of which are wildly beneficial. First, essential oils can help with mucus control and decongestion, making them a big help when recovering from colds. Diffusers can also help prevent you from getting sick by killing harmful substances like bacteria and mold.

Diffusing essential oils also has mental benefits as well, improving cognitive ability and helping in pain relief.  Although essential oils are by no means a cure-all, they can provide you with a myriad of health benefits that can help you fight sickness and stay healthy.

Saving Money

An essential oil diffuser is the jack of all trades when it comes to home devices. An oil diffuser can perform a wide variety of roles, replacing other more expensive options. In addition, diffusers require little maintenance.

Candles will be replaced as oil diffusers can help with your home’s odor in their place. In addition, you will be missing less work and spending less on healthcare products thanks to you being happier and healthier. Oil diffusers aren’t overly expensive, but they can still provide a huge value to your home life. 

Improved Sleep

Sleep is extremely important when trying to stay healthy. Americans are supposed to get several hours of sleep a night, but many struggle to hit this threshold. Essential oils are one way to help with this problem.

Oils like lavender and rose can provide a calming and relaxing environment that makes it easier to doze off in. In addition, the noise created from the diffuser can be a great way to distract yourself from a wandering mind. Sleep is important, and an oil diffuser can help provide an environment that is easier for you to fall asleep in. 

Set the Mood

One of the major advantages that an oil diffuser can bring you is its ability to set the mood of the room. Certain odors can be used for special holiday occasions, allowing for a more festive mood. For example, peppermint and pine scents can be used for winter holidays like Christmas, while cinnamon and pumpkin scents can be used for fall holidays such as Thanksgiving and Halloween. 

The Beauty Of Japanese Tattoos and Why You Should Get One

The Beauty Of Japanese Tattoos

In today’s modern world, the purpose of tattoos has become decorative. During the olden times, the practice was more of a rite of passage, especially for young warriors in various cultures.

Having tattoos has also gotten negative connotations for some people, particularly with the religious sect. Nonetheless, the ritual perseveres and has branched out into different variations over the years.

A traditional method that continues to be well-known is Japanese tattooing. Also known as irezumi, the practice has both decorative and spiritual implications.

However, irezumi has become more popular with foreigners than the locals. People flock to the Land of the Rising Sun to immerse themselves in this type of art.

Fortunately, you can request for Japanese style tattoos from artists in your area, so there’s no need to travel thousands of miles to get inked.

If you’re considering to have these beautiful Japanese tattoos on your person, here are the reasons why you should get one:

Do Something for Yourself

Beauty Of Japanese Tattoos

According to renowned Irezumi tattooist Horiyoshi III, the Japanese get tattoos not to flaunt it to others, but for themselves. That’s why, even if they have full-body tattoos, these aren’t visible outside of collars and cuffs.

Take heed of this tradition and do something just because it pleases you. Ignore what society says and act purely on your desire to have beautiful art inked on your skin.

Here are some tips to help you prepare for a Japanese tattoo session:

Be Informed

As with everything else, you should do your research before you seek out an artist who specializes in Japanese tattoos. Find the design that you want, as well as the style that you prefer.

Once you’ve prepared these elements and you’re already in the shop, don’t hesitate to ask questions about the process and other concerns.

Prep and Protect Your Skin

The largest organ of your body will be going through an intense experience, so you should stay hydrated and moisturize the area where you’ll get inked. Proper hydration can help your skin become more resilient to the repeated needle penetration that entails getting tattooed.

Moreover, you also have to protect your skin against sunburn and other damages because the artist can’t work on irritated skin.

Relax Days Before

Aside from preparing your skin, you also have to avoid exerting your muscles the week before your Japanese tattoo session. This means avoiding strenuous exercise so that your muscles aren’t sore and swelling.

Inflammation can heighten the pain sensation you feel during the tattoo session. Moreover, this can impact how long your wounds heal.

Have Snacks on Hand

Japanese tattoo sessions are relatively long, so bring snacks to avoid passing out from a combination of hunger and nervousness.

Opt for simple food that you can eat with one hand and make sure that you don’t make a mess in the artist’s work area.

Experience the Traditional Way of Tattooing

If you’re someone who enjoys new thrills, a Japanese tattoo allows you to go through the traditional means of getting inked by hand. One variation, called tebori, entails the artist using the freehand method to design your body.

In tebori, the artist uses a nomi, which is a wooden or metal stick with needles, to put ink onto the skin. They drive in the tip of the tool to your skin by hitting the other end with repetitive movements, either through thrusting or push-and-pull motions.

Along with their style, artists make their own ink according to the consistency they want. When looking for a horishi, the Japanese term for a tattooist, find the one with outputs that suit your preferences and artistic tastes.

Before taking the leap, you also have to remember that tattoos are permanent. While modern technology, like laser tattoo removals, gives you an option to reverse your decision, you don’t want to invest your money, time, and blood into something that you want to erase in the future.

Mark Memorable Moments

A lot of people get tattoos to commemorate a significant event in their lives, both good and bad. For instance, some have the names or faces of their family members and significant others tattooed on their bodies so that these loved ones will always be with them.

Others opt for symbols that remind them of a milestone that they’ve achieved, like the moment when they overcame depression or got out of an abusive relationship. Consider the Japanese style of tattooing when thinking about getting inked for these memorable moments.

This method is a serious craft for tattoo artists, and, even now, it even has significant spiritual and emotional weight for some. That’s why it’s an ideal means to mark unforgettable events permanently on your body.

Boost Your Confidence

Generally, the aesthetic appeal of tattoos can give you a confidence boost even if you don’t show it off to people. This self-assurance comes from knowing that you have a good grasp of who you are and how your experiences have shaped you.

Another benefit of getting inked to your mental well-being is that it lowers cortisol, which is a hormone that influences feelings of stress. A study with people who have multiple tattoos found that they have a reduced level of this chemical.

Physical and emotional markers of stress include migraines, headaches, weight gain, higher blood pressure, and poor cognition through forgetfulness and slow learning.

Be a Proud Canvas

Japanese tattoo has a unique output that you’ll be proud to display to others. More than decorative purposes, though, the designs you choose can be a physical manifestation of your personality. Thus, it’s one of the ultimate tools for self-expression.


The beauty of the traditional Japanese tattoo method is that you get to experience a new way of getting inked and doing something that’s solely for your pleasure. You can also employ this style to mark memorable moments, whether good or bad.

Tattoos can also provide a significant confidence boost. Plus, these make you a proud canvas of traditional artwork that has been honed by centuries of practice and passed down from generations of apprentices who invested time and blood in learning the art.

5 Hair Transplant Myths You Need to Bust Right Now

Hair Transplant Myths

No one wants to see the dawn of the day when the dreadful process of baldness kicks in our life. But baldness is one of the harsh realities of aging that can grab you anytime once you jump over the 30s. It is mostly heredity, but can also be due to vitamin deficiencies and hormonal issues. Almost 50 million men in the U.S. suffer from pattern baldness, which means that anyone can become its victim without any prior notice.

Hair loss, thin hair patches, or baldness is dreadful enough to freak anyone out. Though there isn’t any way to reverse the time, fortunately, you can still get back your hairy head. All thanks to the advancement in the cosmetic industry and technological betterment, now personality and look enhancement is not a dream.

But despite having the facility of hair transplantation, very few people dare to undergo this procedure. It might be due to all myths that surround the hair transplantation process, which people have started taking as facts.

So, here, experts from the renowned clinic of hair transplant in Beverly Hills have busted some of the widely appreciated myths you need to clear out:

Hair Transplant is exactly What it Says:

Well, people think that hair transplant means to transplant the hair, which is wrong. Instead of hair, the graft is transplanted on the bald area. Graft consists of a single strand, double or tuft of hair, which the doctor transplants.

Other’s Hair Can Also be Transplanted:

The idea that other’s hair can be used for transplantation is nothing more than a myth. In fact, it is biologically and medically not possible because every person’s hair characters are different from others. Your hair follicles are adapted to your body. Other’s hair cannot match up with your body’s characteristics. So, the doctor always uses your hair for the procedure. Usually, he takes the hair from the back of your scalp, or any other hairy body area.

Hair Transplant is Unbearably Painful:

Another common perception is that hair transplant is unbearably painful to handle. Okay, hair transplant is a procedure, and it can be painful. But it is not a serious surgery, and it is done under anesthesia. You don't even have to stay overnight and can go home on the same day. You can start your daily activities the next day.

Hair Transplant Makes You Look Fake:

A hair transplant procedure can make you look fake, sure, but only if an inexperienced doctor does it. An experienced and good surgeon knows how to make you look natural by determining the angle and location of every hair strand. Most importantly, you can cut your hair as you like, give them new styles and grow them as you want. They work and look just like your natural hair.

Hair Transplant Works Overnight:

I wish that it was possible, but it isn’t. The hair transplant procedure is effective, but it needs time to show its magic. You can’t get your hairy head back over the night. You need at least a time of 3-4 months to see a noticeable difference, and 9-12 months to see a complete transformation.

5 Natural Ingredients to Treat Your Skin to This 2020

Natural Ingredients to Treat Your Skin

The beauty industry is constantly evolving, and progress in the realms of science and technology has led to significant breakthroughs for both skincare and cosmetics. However, some of these advanced solutions aren’t one-size-fits-all. If you have sensitive skin that reacts adversely to certain chemicals, you may not be able to take advantage of these developments.

Worry not, though, because relief can still be found in Mother Nature. New discoveries are being made every day about the planet’s various bounties, many of which can be used by people with sensitive skin. If you want to go back to the basics and discover a more natural way of pampering your skin, below are the natural beauty ingredients you should keep an eye on this 2020:

Aloe vera

Aloe vera is a succulent plant species that is cultivated for both agricultural and medicinal purposes. The plant’s gel-like components have been used since ancient times to heal minor abrasions and cuts and relieve burns and sunburns. It has also been historically used as a frostbite remedy.

Aloe has naturally cooling and moisturizing effects and is also known to be anti-inflammatory, making it an ideal natural treatment for those suffering from skin conditions such as dry skin, eczema, psoriasis, and acne. It is used in a variety of consumer products from makeup wipes to face and body moisturizers.

Titanium dioxide

Titanium is the 9th most common element that can be found on the planet’s crust. When it interacts with oxygen, it forms titanium oxides which can be found in ores, sand, and soil.

Titanium dioxide is most commonly known to be one of the active ingredients used in the formulation of sunscreen. This means that mineral organic makeup made with minerals such as iron oxides, zinc oxide, talc and titanium dioxide can help protect your skin from the sun. Pigment-grade titanium dioxide is also used in cosmetics to mask blemishes and create a brightening effect.

Argan oil

Derived from kernels of the argan tree, a species endemic to Morocco, argan oil can be used in a variety of beauty and personal care applications. A 2013 study reported that using argan oil on the skin can help protect it from sun damage, burns, and hyperpigmentation. It is also commonly used as a moisturizer, and has been widely incorporated into a number of products that include soaps, body washes, lotions, and hair care products.

The vitamin E in argan oil is a natural anti-inflammatory agent that can reduce redness and control acne breakouts. It’s also non-comedogenic and won’t clog your pores. Pure argan oil can be a terrific way to round out your nightly skincare routine—just a few drops massaged into your face and neck should do it. It can also be used on damaged hair and split ends as a treatment.

Centella asiatica

This perennial herb is known by many names including Indian or Asiatic pennywort, Brahmi, gotu kola, tiger grass, and cica. It rose to prominence after being incorporated into numerous Korean skincare products as a miracle ingredient.

It’s rich in anti-aging antioxidants and phytochemicals that encourage the production of collagen in the skin and promote cell renewal, such as vitamin C, vitamins B1 and B2, vitamin A, carotene, and niacin. It also possesses antimicrobial and anti-inflammatory properties that can fight acne and reduce redness and the occurrence of breakouts.

Bentonite clay

Named for Fort Benton in the state of Wyoming where it can be found in abundance, Bentonite is an absorbent aluminum phyllosilicate clay that can be used in a myriad of applications. It plays a role in everything from lubricating and cooling the tools used to drill mud to making white wine, which it does by removing protein molecules from aqueous solutions.

The clay is said to carry a negative charge that reacts with substances that have a positive charge, thus attracting toxins, fungi and bacteria from the skin when used as a topical treatment or facial clay mask. It is a natural exfoliant and skin softener that can help clear the surface of the skin of dead cells as well as remove buildup in the pores that cause blackheads and whiteheads. Used regularly, it can be effective at controlling oil and healing acne.

Whether you have sensitivities towards certain chemical treatments or are simply trying to extend your clean lifestyle towards your skin, too, there’s no shortage of natural ingredients that you can take advantage of. These ingredients can be just as—if not more—effective than what companies have put together in their laboratories, so don’t be afraid to give them a try!

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