Samtola Training Course for Beginners – Lecture 2: Back Squats & Front Squats
Share
Samtola Back Squats & Front Squats: A Beginner's Guide
In the second lecture of the Samtola Beginners Course, we move beyond the basic Samtola movements and learn two important squat variations:
- Back Squat
- Front Squat
The difference is primarily where you position the Samtola while performing the squat. In the back squat, the Samtola is positioned behind you, while in the front squat, it is positioned in front of you.
Before learning the actual squat variations, however, it is important to understand the details of your stance, posture and movement.
Why Learn Squats in Samtola Training?
You may already know how to perform a basic squat or traditional baithak. So you may wonder:
What is different about squatting with Samtola?
The upcoming Samtola movements require you to understand how to position and move your body correctly. These squat variations are introduced as part of that progression.
The purpose of this lecture is therefore not simply to teach you how to squat, but to establish the movement details needed for your Samtola training.
Finding Your Best Stance for Samtola Squats
One of the first questions beginners have is:
“How wide should I keep my feet?”
There isn't necessarily one identical foot position that feels perfect for every person.
The practical method explained in the lecture is to find the position in which you feel most comfortable and stable at the bottom of your squat.
Try this:
- Sit down comfortably into the bottom position of your squat.
- Observe where your feet naturally feel most comfortable.
- Pay attention to the direction of your toes.
- Come back up from that position.
- Use that comfortable position as a reference for your squat stance.
For the instructor demonstrating the movement, the toes naturally point considerably outward during the squat. This position allows him to comfortably descend and rise from the bottom position.
The key takeaway is to find the stance that works comfortably for your own body and movement rather than blindly copying someone else's exact foot angle.
Keep Your Chest Upright
Once you establish your stance, pay attention to your upper-body position.
Your chest should remain upright.
Avoid allowing the chest to collapse forward while performing the squat.
A stable upper-body position helps you maintain control while descending and coming back up.
How to Start the Squat Correctly
One of the important technical details discussed in the lecture is the sequence of movement when going down.
A common mistake is to immediately push the knees forward.
Instead, the instruction is to initiate the movement by allowing the hips to move first, followed by the natural movement of the knees.
This difference may be very small, but it is an important movement detail.
Basic sequence:
Hips initiate → knees follow → controlled descent
The knees will naturally move forward as you descend, but the emphasis is on beginning the squat by moving the hips rather than deliberately throwing the knees forward.
How to Come Back Up From the Squat
The way you stand back up is equally important.
A common mistake, particularly when the legs are not yet strong enough, is to raise the hips first.
For example, you descend into the squat and then, instead of rising as one controlled movement, your hips shoot upward first while the rest of the body follows.
The lecture identifies this as an incorrect pattern.
The emphasis should instead be on using the legs and thighs to drive the body upward.
Think about it this way:
You went down using your legs.
Now come back up using your legs.
Keep the movement controlled and focus on tightening and driving through the thighs rather than allowing the hips to shoot upward independently.
Don't Let Your Back Do the Work of Your Legs
If your hips rise first, your back and hip movement can end up contributing disproportionately to getting your body back up.
This can reduce the intended contribution from your legs.
The lecture therefore emphasizes keeping the movement controlled and using the strength of the thighs to return to the standing position.
This is particularly important while learning the movement because the objective is to develop control of the squat rather than simply finding any way to get back to standing.
Samtola Back Squat
Now we can move to the first Samtola squat variation.
How to Perform the Back Squat
For the back squat:
- Hold the Samtola appropriately.
- Position it behind your body.
- Place it securely in position.
- Establish your comfortable squat stance.
- Keep your chest upright.
- Begin the squat by initiating movement through the hips.
- Allow the knees to follow naturally.
- Descend as far as you can comfortably control.
- Drive upward using both legs.
- Follow the sets and repetitions given in your workout chart.
The grip described in the lecture involves positioning the hands so that the palms face downward while initially holding the Samtola, then placing it behind the body in the required position.
Samtola Front Squat
The second variation is the Front Squat.
The basic squat principles remain the same, but the position of the Samtola changes.
How to Perform the Front Squat
- Hold the Samtola correctly.
- Position it in front of your body.
- Rest it around the area of the collarbone as demonstrated.
- Establish your comfortable squat stance.
- Keep your chest upright.
- Descend in a controlled manner.
- Initiate the movement through the hips.
- Allow the knees to move naturally.
- Drive upward using both legs.
- Follow the prescribed repetitions and sets from the workout chart.
The lecture specifically demonstrates positioning the Samtola around the collarbone area before performing the squat.
Back Squat vs Front Squat
The most obvious difference is the position of the Samtola.
| Feature | Back Squat | Front Squat |
|---|---|---|
| Samtola position | Behind the body | In front of the body |
| Basic squat movement | Hip-led controlled descent | Hip-led controlled descent |
| Chest | Upright | Upright |
| Main focus | Controlled leg-driven squat | Controlled leg-driven squat |
| Progression | Follow course chart | Follow course chart |
The lecture also explains a broad difference in which part of the thighs may feel more active depending on where the Samtola is positioned.
With the Samtola in front, the front portion of the thigh (quadriceps) is described as being more active.
With the Samtola behind, the back portion of the thigh (hamstrings) is described as being more active.
This is presented as the basic practical distinction between the two variations in the lecture.
Use Both Legs When Standing Up
Another important point is to make sure both legs contribute when you rise from the squat.
Don't unintentionally push harder with only one leg.
For example, if you notice discomfort or excessive strain on one side while coming up, it may indicate that one leg is doing more of the work.
Pay attention to whether both legs are contributing to the movement.
Developing Mind-Muscle Connection
This leads to another important concept from the lecture:
Mind-muscle connection.
The idea is to keep your attention on the body part you are training instead of performing the exercise while your attention is somewhere else.
When performing a squat, consciously focus on:
- Your feet
- Your stance
- Your hips
- Your knees
- Your thighs
- Your upward drive
Instead of simply thinking:
“I have to finish the repetitions.”
Think about how your body is performing each repetition.
The lecture encourages maintaining awareness of the muscles involved and keeping them engaged during the movement.
Focus on Your Legs During the Squat
When descending, pay attention to your movement:
“How am I going down?”
Keep your chest upright.
Think about initiating through the hips and then allowing the knees to follow.
As you descend, remain aware of your legs.
When you return upward, focus on both legs working together.
This conscious attention is an important part of learning the movement.
Don't Rush Your Progress
The lecture ends with an important reminder for beginners:
Do not rush the progression.
Follow the exercise schedule and workout chart provided with the course.
If the chart specifies particular exercises, sets and repetitions for a particular stage, follow that progression rather than immediately moving ahead.
The objective is to build your Samtola practice progressively and develop better control over time.
Key Takeaways From Lecture 2
Here are the main points to remember:
- Samtola training includes both Back Squats and Front Squats.
- The main difference is whether the Samtola is positioned behind or in front of the body.
- Find a comfortable and stable foot position for your own squat.
- Your toes may naturally point somewhat outward depending on your stance.
- Keep your chest upright.
- Begin the downward movement by initiating with the hips.
- Allow the knees to move naturally rather than deliberately throwing them forward.
- Avoid letting your hips shoot upward first when standing.
- Use your legs and thighs to drive the body upward.
- Try to use both legs rather than relying disproportionately on one side.
- Maintain awareness of the muscles and body position throughout the exercise.
- The front and back squat variations can emphasize different areas of the thighs depending on the movement and load position.
- Follow the prescribed sets and repetitions in your workout chart.
- Progress gradually and avoid unnecessary rushing.
Samtola Beginners Course – Lecture 2
Want to continue learning Samtola step by step?
In Lecture 2, you learn the fundamentals of Back Squats and Front Squats, including stance, Samtola positioning, hip movement, leg drive and mind-muscle connection.
🎓 Join the Samtola Beginners Course:
Samtola Beginners Course – Mugdar House
Frequently Asked Questions
What are the two squat exercises taught in Samtola Lecture 2?
The lecture teaches Back Squats and Front Squats.
What is a Samtola Back Squat?
A Samtola Back Squat is performed with the Samtola positioned behind the body while performing the squat.
What is a Samtola Front Squat?
A Samtola Front Squat is performed with the Samtola positioned in front of the body, around the collarbone area as demonstrated in the lecture.
How should I position my feet for Samtola squats?
The lecture recommends finding a stance in which you can comfortably sit into the bottom of the squat and rise from that position. The exact stance can differ between individuals.
Should my chest stay upright during Samtola squats?
Yes. The lecture emphasizes maintaining an upright chest during the squat.
Should I move my knees forward first?
The instruction is to initiate the squat with the hips and then allow the knees to follow naturally.
How should I come up from a Samtola squat?
Drive upward using your legs and thighs while maintaining control, rather than allowing your hips to rise first.
Should both legs work during the squat?
Yes. The lecture emphasizes using both legs when driving upward.
What is mind-muscle connection in Samtola training?
In this lecture, it means consciously paying attention to the body part and muscles involved in the exercise instead of performing the movement without focus.
Which squat works the quadriceps more?
The lecture describes the front squat as emphasizing the front portion of the thigh, or quadriceps.
Which squat works the hamstrings more?
The lecture describes the back squat as emphasizing the back portion of the thigh, or hamstrings.
How many repetitions should I perform?
Follow the sets and repetitions specified in your Samtola course workout chart rather than choosing an arbitrary number.
Should beginners progress quickly?
No. The lecture specifically recommends following the prescribed progression and avoiding unnecessary rushing.
