FitMarek

**Recommended hand positions for the barbell front squat.**

A quick side note: your hand position isn't what supports the bar—your shoulders do. The bar should rest securely on the front of your shoulders (front delts), while your hands simply help keep it in position.

* **Full clean grip:** Use this if your wrist, shoulder, and upper-back mobility allow it.
* **Two- or three-finger grip:** A great option if full wrist mobility isn't there yet. You don't need all your fingers on the bar.
* **Cross-arm grip:** A solid alternative if you can't comfortably achieve the front rack position.

**Bottom line:** As long as the bar is securely resting on your shoulders, you're not putting pressure on your windpipe, and you're maintaining good posture and technique, you're doing it right. Choose the grip that allows you to squat safely with the best form.

Your calves work every single day, so they need more than a few rushed reps to get stronger.

Dumbbell calf raises are a simple and effective way to progressively overload the calves while improving ankle strength and stability. Focus on a full stretch at the bottom, a strong squeeze at the top, and control every rep—don't bounce.

Strong calves aren't just about aesthetics. They support walking, running, sprinting, jumping, and help build a stronger foundation for lower-body performance.

**My typical upper body workout 💪**

This is what a typical upper body session looks like for me.

🏋️ **4×8**
• Floor Press
• Bent-Over Row
• Strict Shoulder Press

🔥 **3×7**
• Single-Arm Dumbbell Floor Press
• Dumbbell Shrugs
• Close-Grip Floor Press
• Reverse-Grip Floor Press

💥 **Finisher:**
5 × 50m Single-Arm Overhead Carry with a 65 lb dumbbell.

I train with weights that are challenging but still allow me to keep good technique. I aim to finish each set with about **1–2 reps in reserve (RIR)**. Research shows that training close to failure—without reaching it on every set—is an effective way to build strength and muscle while helping manage fatigue and maintain consistent performance.

Train hard, recover well, and stay consistent. Results come from doing the basics well over and over again.