Front Squat 12 Week Challenge

Training
81

85kg/185lbs x 5 today.

3 Likes
82

Second this, weightlifting shoes are hugely helpful for maintaining a vertical torso position and subsequently the front rack.

1 Like
83

Didnā€™t somebody on here get great results supplementing front squats with Kettlebell Front Squats?

1 Like
84

Some great work in here guys, Iā€™d join in but Iā€™ve got to focus more on conditioning right now and a proper front squat improvement cycle would definitely impede that.

If i can throw in two cents from my own experience, i would recommend a couple of yā€™all try bringing your feet in closer than you are currently, like just under your shoulders or slightly narrower, and turning your toes out a little. Keep your knees tracking over your toes, this will spread your knees out slightly at the bottom.

Again, thatā€™s what works best for me with my frame. And the guys having trouble keeping their fingers on in the Olympic rack, try my variation i mentioned in my previous post. Might work better for you unless thereā€™s a specific reason you are trying to keep that position.

3 Likes
85

Alright, @simo74 badgered me into it. Hereā€™s my 220x10:

7 Likes
86

Well that was a thing of beauty. Made it look easy. Cant wait to see what you numbers are like in 10 weeks time.

2 Likes
87

Tried it a bit earlier in the workout this week, still refused to record the 245lb attempt.

Thought I was going to lose it at the bottom but the video made it look surprisingly smooth. I think my expression after sums up my thoughts on how it felt.

Letā€™s see what the next couple months bring!

275lb FS 61323 - YouTube

7 Likes
88

That looked pretty smooth, great depth too. How are you planning on training the FS for the next 10 weeks ?

89

Been doing EMOM triples once a week for a while now, thinking of doing a few heavier sets followed by the usual EMOM work. Will have to play with some ideas before next week.

After looking back in my log I might be good for an all time PR, was 305lbs set way back in Jan 2020

1 Like
90

Off program and obviously doing stupid shit, went way too heavy on my last triple of the day but grinded it up

9 Likes
91

That was a great set mate. And it is the stupid shit that keeps us coming back for more, thanks for sharing.

1 Like
92

  • Avoid any excess in hand placement width on the bar. A less wide grip, but not too narrow, allows you to create a shelf and a space to activate your serratus muscles.

  • Avoid overextending your thoracic spine. I find this happens a lot when people front squat. Theyā€™ll try to really exaggerate a chest high position opening up their abdomen and losing power. Make sure your ribs are stacked and youā€™re sinking onto mid-foot.

2 Likes
93

The hand placement is something I am really struggling with. I feel like I am going wide to try and keep my fingers on the bar but this means I donā€™t have a shelf and the bar is sitting on my collar bone.

1 Like
94

I would play around with it a bunch and find what works best for you. The front squat is definitely a weird lift. Lately I have been squatting without lifters and they feel almost better (albeit Iā€™m barely breaking parallel due to lack of raised heel haha). You can even try pushing your thumbs into the bar in your rack position as ā€œsupportā€. It doesnā€™t actually provide much but somehow makes me feel tighter in the rack.

1 Like
95

I will give this a go tomorrow, I am going to try and narrow my grip a little even if it means less fingers on the bar.

1 Like
96

Also, I noticed you use 4 fingers typically on the FS. Try two, try three. You can even try front squatting with straps on the bar and see if that just accommodates what could be a limb-length issue.

You can either embrace the discomfort or make it slightly less uncomfortable. If youā€™ve been front squatting for a short period of time, it could also help to know it will feel better in time.

Hope that helps!

2 Likes
97

3 weeks so not long. LOL

Yes it is all really helpful mate.

98

Top set of front squat from tonight. I did the banded hip glute activation moves before squatting and done tricep and lat stretches. I didnā€™t have any pain in my quad when squatting to that is good.
I had a slightly narrower hand position for front squat (thanks @strongmanvinny1) and it helped me create a better shelf for the bar to sit on.
You will see on the second rep that my elbows dropped and I lost tightness in my upper back. This made it harder than it needed to be.

8 Likes
99

Pleased with this. However its well over the plan of RPE8 so ill probably try to keep it the same next week.

5 Likes
100

Glad to hear it helped! Looked so strong!

1 Like