Arnold popularized 21’s with biceps curls: 7 partial reps at the bottom of the movement, 7 partial reps at the top, then 7 full range curls. These are the same thing, only with front squats. Yes, front squats. Your favorite, right?
You’ll need to use a lighter weight than you’d otherwise be able to use for regular front squats, especially if you do them after your heavier work as a finisher. Because of that, holding the bar shouldn’t be as much of an issue.
- Start by doing 7 reps from the bottom position to about halfway up.
- Next, without racking the bar, do 7 reps from the top to about halfway down. (You know, how most guys do their regular squats.)
- Finish up with 7 full front squats. That’s one set.