In this Exercise Selection, X Select, video, OPEX Founder, James Fitzgerald, teams up with Big Dawgs and Mixed Modal Coach, Brian Foley, to discuss how to do tempo front squatting.

Brian demonstrates doing 5 sets of 6 front squats at 3211 (3,2,1,1) - which means 3 seconds down (eccentric), 2 seconds pause in the bottom, 1 second up (concentric), 1 second pause at the top, and he rests apx 2 min between each set.

In the video, James discusses:

1. Why do tempo squatting
2. Why do tempo front squatting
3. How to determine how many reps, sets, and weight to use in tempo front squatting
4. When to use tempo squatting in a fitness program design - mainly accumulation phases
5. What level of client or athlete should use the tempo squat

There is a lot to be learned here. Enjoy!

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