{"id":7838,"date":"2026-09-26T05:42:16","date_gmt":"2026-09-26T03:42:16","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7838"},"modified":"2026-10-17T21:25:36","modified_gmt":"2026-10-17T19:25:36","slug":"dambilla-on-comelme","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-on-comelme\/","title":{"rendered":"Damb\u0131lla front squat"},"content":{"rendered":"<p>Damb\u0131lla front squatta, iki a\u011f\u0131rl\u0131\u011f\u0131 omuzlar\u0131nda tutarak dizlerini ve kal\u00e7alar\u0131n\u0131 b\u00fcker, ard\u0131ndan yeniden aya\u011fa kalkars\u0131n. Uyluk ve kal\u00e7a kaslar\u0131n v\u00fccudunu kald\u0131r\u0131rken g\u00f6vde kaslar\u0131n \u00fcst bedenini sabit tutmaya yard\u0131mc\u0131 olur. Damb\u0131llar hareket boyunca omuzlar\u0131na yak\u0131n kal\u0131r.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7872\">Damb\u0131lla goblet squatta<\/a> g\u00f6\u011fs\u00fcn\u00fcn \u00f6n\u00fcnde tek bir a\u011f\u0131rl\u0131k tutars\u0131n. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8918\">Front squatta<\/a> halteri omuzlar\u0131n\u0131n \u00f6n k\u0131sm\u0131na yerle\u015ftirirsin. \u0130ki damb\u0131l kulland\u0131\u011f\u0131nda her elinle ayr\u0131 bir a\u011f\u0131rl\u0131k tutars\u0131n; ancak \u00e7\u00f6melirken ikisini de g\u00fcvenle desteklemen gerekir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Avu\u00e7lar\u0131n i\u00e7e d\u00f6n\u00fckken her omzuna kontrol edebilece\u011fin bir damb\u0131l getir. Damb\u0131llar\u0131n \u015fekli izin verdi\u011fi \u00f6l\u00e7\u00fcde onlar\u0131 omuzlar\u0131na yasla ve s\u0131k\u0131ca kavra. Bileklerin yakla\u015f\u0131k olarak \u00f6n kollar\u0131nla ayn\u0131 hizada kalmal\u0131, dirseklerin damb\u0131llar\u0131 g\u00fcvenle tutacak kadar \u00f6ne bakmal\u0131d\u0131r. Ba\u015flamadan \u00f6nce tutu\u015funu ayarla; b\u00f6ylece a\u011f\u0131rl\u0131klar \u00e7enene bask\u0131 yapmaz veya \u00f6ne kaymaz.<\/p>\n<p>Ayaklar\u0131n\u0131 yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7; rahatsa ayak parmaklar\u0131n\u0131 hafif\u00e7e d\u0131\u015fa \u00e7evir. Kar\u0131n kaslar\u0131n\u0131 s\u0131k ve al\u00e7almak i\u00e7in kal\u00e7alar\u0131n\u0131 ve dizlerini birlikte b\u00fck. Ayaklar\u0131n\u0131 yere sa\u011flam bas\u0131l\u0131, dizlerini ayak parmaklar\u0131nla ayn\u0131 y\u00f6ne d\u00f6n\u00fck tut.<\/p>\n<p>Dengeni korumak i\u00e7in \u00fcst g\u00f6vden hafif\u00e7e \u00f6ne e\u011filebilir. S\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rmaktan veya belini bilerek kavislendirmekten ka\u00e7\u0131n ve a\u011f\u0131rl\u0131klar\u0131 omuzlar\u0131nda tut. \u0130ki aya\u011f\u0131n yere tam basarken ve damb\u0131llar\u0131 g\u00fcvenle tutarken kontrol edebildi\u011fin kadar \u00e7\u00f6mel.<\/p>\n<p>Kal\u00e7alar\u0131n\u0131 ve dizlerini birlikte uzatarak do\u011frul, ard\u0131ndan sonraki tekrardan \u00f6nce k\u0131sa bir s\u00fcre bekle. A\u011f\u0131rl\u0131klar omuzlar\u0131nda kal\u0131r; onlar\u0131 ba\u015f \u00fcst\u00fcne itmezsin. Seti bitirdi\u011finde kontroll\u00fc bi\u00e7imde indir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FB86Zj72LwzA%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/B86Zj72LwzA\" \/><meta itemprop=\"duration\" content=\"PT1M2S\" \/><meta itemprop=\"uploadDate\" content=\"2019-12-07T01:00:00Z\" \/><meta itemprop=\"name\" content=\"The Dumbbell Front Squat\" \/><meta itemprop=\"description\" content=\"The dumbbell front squat builds on the mechanics of the barbell front squat. The dumbbells may not be supported entirely on the torso as they are with the barbell, but the goal remains the same \u2014 to support the load primarily on the shoulders with the elbows pointed forward. Controlling both dumbbells demands and improves midline stability, control, and accurate positioning of the body. CrossFit\u00ae - Forging Elite Fitness\u00ae (https:\/\/www.crossfit.com\/)\"><div class=\"lyte-wrapper\" title=\"The Dumbbell Front Squat\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_B86Zj72LwzA\"><div id=\"lyte_B86Zj72LwzA\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FB86Zj72LwzA%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">The Dumbbell Front Squat<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/B86Zj72LwzA\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FB86Zj72LwzA%2F0.jpg\" alt=\"The Dumbbell Front Squat\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">Her omzuna bir damb\u0131l getir ve avu\u00e7lar\u0131n i\u00e7e d\u00f6n\u00fckken iki damb\u0131l\u0131 da s\u0131k\u0131ca kavra.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7arak dur ve karn\u0131n\u0131 s\u0131k.<\/p>\n<p class=\"num\">\u0130ki damb\u0131l\u0131 da omuzlar\u0131na yak\u0131n tutarak \u00e7\u00f6melmek i\u00e7in dizlerini ve kal\u00e7alar\u0131n\u0131 b\u00fck.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 yere sa\u011flamca bas\u0131p dizlerini ayak parmaklar\u0131nla ayn\u0131 y\u00f6nde tutarak rahat bir derinli\u011fe kadar al\u00e7al.<\/p>\n<p class=\"num\">A\u011f\u0131rl\u0131\u011f\u0131n\u0131 iki aya\u011f\u0131na da\u011f\u0131t ve kal\u00e7alar\u0131n\u0131n \u00f6nce h\u0131zla y\u00fckselmesine izin vermeden aya\u011fa kalk.<\/p>\n<p class=\"num\">Tekrarlamadan \u00f6nce dengeni yeniden bul ve bitirdi\u011finde a\u011f\u0131rl\u0131klar\u0131 kontroll\u00fc bi\u00e7imde indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Dirseklerin d\u00fc\u015fer ve damb\u0131llar \u00f6ne yuvarlan\u0131rsa \u00e7\u00f6melme boyunca konumunu korumakta zorlan\u0131rs\u0131n. Daha hafif a\u011f\u0131rl\u0131klar kullan ve onlar\u0131 omuzlar\u0131na yak\u0131n tut.<\/p>\n<p>Daha derine inmek i\u00e7in topuklar\u0131n\u0131 kald\u0131rma veya s\u0131rt\u0131n\u0131 yuvarlama; yaln\u0131zca kontrol edebildi\u011fin kadar \u00e7\u00f6mel. Ayaklar\u0131n\u0131 yere tam basam\u0131yor veya a\u011f\u0131rl\u0131klar\u0131 sabit tutam\u0131yorsan duru\u015funu ayarla ya da hareket mesafesini k\u0131salt. \u00dcstte geriye yaslanmadan dik dur.<\/p>\n<p>Do\u011frulmay\u0131 tamamlarken damb\u0131llar\u0131 yukar\u0131 itmekten ka\u00e7\u0131n. Bir a\u011f\u0131rl\u0131k kaymaya ba\u015flarsa aya\u011fa kalk\u0131p dengeni bul ve tutu\u015funu ayarlamadan \u00f6nce iki damb\u0131l\u0131 da indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Damb\u0131lla front squat\u0131 do\u011frudan inceleyen \u00e7al\u0131\u015fma say\u0131s\u0131 azd\u0131r. A\u015fa\u011f\u0131daki \u00e7al\u0131\u015fmalardan biri bu hareketi ele ald\u0131; di\u011ferleri ise a\u011f\u0131rl\u0131\u011f\u0131n s\u0131rtta de\u011fil v\u00fccudun \u00f6n\u00fcnde olmas\u0131n\u0131n neleri de\u011fi\u015ftirdi\u011fini halterle test etti. Hepsi zaman i\u00e7indeki kas veya kuvvet kazan\u0131mlar\u0131n\u0131 de\u011fil, tek seans s\u0131ras\u0131ndaki durumu inceledi.<\/p>\n<p>2025 tarihli bir \u00e7al\u0131\u015fmada, ya\u015f ortalamas\u0131 48 olan ve birka\u00e7 y\u0131ll\u0131k kuvvet antrenman\u0131 deneyimi bulunan 12 erkek ile 18 kad\u0131n, 16 egzersiz yapt\u0131. Bu s\u0131rada bir kemer sens\u00f6r\u00fc kar\u0131n duvar\u0131ndaki gerginli\u011fi \u00f6l\u00e7t\u00fc. Y\u00fckler, 15 tekrar maksimumundan 1 tekrar maksimumuna kadar de\u011fi\u015fiyordu. Damb\u0131lla front squat, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=9426\">Rumen deadlift<\/a> ve leg press ile birlikte en b\u00fcy\u00fck art\u0131\u015flar\u0131n g\u00f6r\u00fcld\u00fc\u011f\u00fc egzersizler aras\u0131ndayd\u0131. De\u011ferler, \u00fcst g\u00f6vde i\u00e7in yap\u0131lan tek eklemli egzersizlerde \u00f6l\u00e7\u00fclenlerden belirgin bi\u00e7imde y\u00fcksekti. Daha a\u011f\u0131r y\u00fcklerde \u00f6l\u00e7\u00fclen de\u011ferlerdeki art\u0131\u015f, erkeklerde kad\u0131nlardan daha fazlayd\u0131.<span id='quelle-1-7838' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dambilla-on-comelme\/#quelle-bottom-1-7838' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>2024 tarihli bir \u00e7al\u0131\u015fmada, 10 erkek ve 8 kad\u0131n hem halterle hem de a\u011f\u0131rl\u0131\u011f\u0131 \u00f6ne veya arkaya kayd\u0131ran \u00f6zel bir barla, her seferinde ayn\u0131 y\u00fck\u00fc kullanarak squat yapt\u0131. A\u011f\u0131rl\u0131k ne kadar \u00f6nde olursa \u00fcst g\u00f6vde o kadar dik kald\u0131 ve pelvis o kadar az \u00f6ne e\u011fildi; ancak belin kar\u015f\u0131lamas\u0131 gereken y\u00fck artt\u0131. Kal\u00e7a, diz ve ayak bile\u011fine binen y\u00fckler genel olarak benzer kald\u0131.<span id='quelle-2-7838' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dambilla-on-comelme\/#quelle-bottom-2-7838' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>2015 tarihli bir \u00e7al\u0131\u015fmada, 12 gen\u00e7 yeti\u015fkin maksimum a\u011f\u0131rl\u0131klar\u0131yla halterle <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=8918\">front squat<\/a> ve back squat yapt\u0131. Kalk\u0131\u015f s\u0131ras\u0131nda \u00f6n uylu\u011fun i\u00e7 taraf\u0131ndaki vastus medialis kas\u0131 front squatta, arka uyluk kaslar\u0131ndan semitendinosus ise back squatta daha aktifti. Kat\u0131l\u0131mc\u0131lar back squatta \u00fcst g\u00f6vdelerini de belirgin bi\u00e7imde daha fazla \u00f6ne e\u011fdi.<span id='quelle-3-7838' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dambilla-on-comelme\/#quelle-bottom-3-7838' ><sup>[3]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":7843,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1648,1638,1635],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":24756,"equipment":5036,"muscles":[5311,5271,5270,5304],"supporting-muscles":null,"training-type":null,"training-plans":[28699,28729,28753,28761,28777],"alternative_exercises":[9097,9073,8719]},"yoast_head":"<title>Damb\u0131lla front squat | Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla front squat: damb\u0131llar\u0131 omuz hizas\u0131nda 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