Front Squats Are Fun

Bigger Stronger Leaner Competitive Bodybuilding
21

[quote]kellyc wrote:
Those of you who prefer arms crossed style. Have you really given the oly style a good look? I mean experimented with different placement and hand width to find the right groove for you. Maybe I’m not giving enough credit to how different people can be built but I have a hard time believing that anyone would not prefer the oly style over arms crossed. There’s no comparison, in my opinion.[/quote]

I only ever tried them with my arms crossed once. I just didn’t feel safe not holding the bar properly.

I also like the near asphyxiation in a masochistic kinda way.

One bad experience with front squats.
The partial power rack where I train is very small with matting underneath it. This matting had developed a 2" gap in it, so when I stepped out from the rack it took an extra little step backwards to miss this gap. I started to descend on my first rep, hit the plate on the back of the frame and completely threw myself off balance. I ended up dropping the (solid iron) weight straight on the floor (263lbs).

I’ve had a niggle in my right knee since that I think may be patellar tendonitis. I’ve never had any problems when squatting ever, with much heavier weights.

I hope the pain goes away soon! :frowning:

\

22

If quad development is your goal, I don’t think it really matters whether you use olympic, cross arm, or sting-ray.

I periodically try olympic style. It’s very painful and the bar just doesn’t sit in the right groove across my shoulders/chest. Admittedly, my flexibility is an issue, but just looking at the mechanics, bone & joint alignment I think my forearms are too long. I don’t see any physical way I can get my arms in a proper position without going out to a jerk width grip. Then that really stresses the hell out of the shoulder.

So, I default to the cross-arm. That works fine unless I’m too sweaty then the bar wants to slide. This is the first time I’ve seen anybody reference the sting-ray as working well. I’ve considered ordering it, and think I will.

As far as the manta ray goes, I wouldn’t use it for back squats unless you want to create a high bar position for different leverage loading. The shoulders/upper back are a much superior foundation for the bar.

Both front and back squats should be done to maintain balance. One to the exclusion of the other can create problems in the hip and knee. Unless of course you are doing something else to accomplish the balance – but why? Squats (front and/or back) are best.

23

tried them for the first time tonight, using both oly grip and arms crossed. liked oly grip better but man did my wrists hurt when i was done. anyone else? what am i doing wrong?

24

Things that helped me with flexibility:

Wrist flexibility: I’ve been playing with the tuck planche that Coach Sommer described in an interview on here a few months ago. I’m pathetic at them, but spending time trying to balance my weight on my hands has really loosened up my wrists.

Hamstring flexibility: I have really tight hamstrings that always caused me to lean forward at the bottom. This transferred the weight of the bar directly onto my hands and KILLED my wrists. I could do about ninety pounds for one set before giving up. I’ve widened my stance considerably (maybe twice shoulder width) to allow myself to squat between my legs instead of folding up on top of them. This may not be perfect form, but it allows me to stay upright throughout the range of motion and support the weight on my shoulders.

25

[quote]Frank Castle wrote:
tried them for the first time tonight, using both oly grip and arms crossed. liked oly grip better but man did my wrists hurt when i was done. anyone else? what am i doing wrong?[/quote]

Yep, me! Wrists killed me for the first few weeks, and I thought I had decent wrist flexibility. Now they’re getting better, and I’ve moved on to other problems :-S

26

Good to see a FS thread that’s going somewhere, with plenty of input. So here are a few questions:

Bar placement: Where exactly do you place it? Should it rest on the clavicles? That’s where the bar tends to go on me, and for some reason it rests much more on the right one than on the left, and it hurts like a SOB.

Elbows: How high and how far apart should they be?

Hands: Is it better to place them near the shoulders or further out?

Back: What exactly do you mean by “keep it tight”? Do you try to bring the shoulder blades together? Obviously, I’m keeping my lower back tight! :slight_smile:

If anyone has pics to illustrate any of the above, please share them! I like FS, but they’re killing me at the moment.

27

wow, i was textbook elbows too low, maybe thats why my wrists were killing me? but then again, the ‘correct’ placement seems like it would be way worse…the plot thickens…

28

I run a youth weight training program for kids that want to improve their strength for other sports.

I start everybody on overhead squats with a broomstick. Then progress to light weights.

Then it’s on to front squats. It’s not till about the fourth or fifth month that I will let them try back squats.
It’s all about form. I’ve seem too many back squats with shitty technique.

OHS and FS are kind of self-correcting. Trym bad form on them and you loose the bar. Kids are very creative and will invent new ways to cheat on an exercise. Pretty hard to do on OHS and FS. Once they master those, back squats are a walk in the park.

TNT

29

[quote]Frank Castle wrote:

wow, i was textbook elbows too low, maybe thats why my wrists were killing me? but then again, the ‘correct’ placement seems like it would be way worse…the plot thickens…[/quote]

Indeed it does…

And thanks for the link. I love that site, but I have a hard time finding stuff on it. Notice how, in the “correct” photo, the girl is not actually gripping the bar, she just has a few fingers touching it.

30

[quote]Miserere wrote:
Good to see a FS thread that’s going somewhere, with plenty of input. So here are a few questions:

Bar placement: Where exactly do you place it? Should it rest on the clavicles? That’s where the bar tends to go on me, and for some reason it rests much more on the right one than on the left, and it hurts like a SOB.

Yes, my groove falls between the clavicles and the adams apple. Think of a good back squat; do you hold the bar in place or do you let gravity keep it there? Ideally the bar will rest in the groove and your hands will be there for stabilization.

Elbows: How high and how far apart should they be?

See below

Hands: Is it better to place them near the shoulders or further out?

I use the same width as my clean grip, but go with whatever works for you. Grip isn’t as big a deal on FS as I used to think. I’ve found that a tight grip hurts my form and have started keeping the first two fingers on the bar with no thumb.

Back: What exactly do you mean by “keep it tight”? Do you try to bring the shoulder blades together? Obviously, I’m keeping my lower back tight! :slight_smile:

If you can, watch Dan’s “From the Ground Up” DVD. You’ll figure it out in a second (he may want to chime in, I don’t want to speak for you coach). Flexing the upper back and flaring the lats works for me. It’s as if you’re pulling the shoulder blades back and down, thereby popping the elbows up. Try it with a broomstick.

If anyone has pics to illustrate any of the above, please share them! I like FS, but they’re killing me at the moment.[/quote]

If you can, watch Dan’s “From the Ground Up” DVD. You’ll figure it out in a second (he may want to chime in, I don’t want to speak for the coach).

Above all, keep working. You’ll get it.

31

[quote]Miserere wrote:
Good to see a FS thread that’s going somewhere, with plenty of input. So here are a few questions:

Bar placement: Where exactly do you place it? Should it rest on the clavicles? That’s where the bar tends to go on me, and for some reason it rests much more on the right one than on the left, and it hurts like a SOB.

Elbows: How high and how far apart should they be?

Hands: Is it better to place them near the shoulders or further out?

Back: What exactly do you mean by “keep it tight”? Do you try to bring the shoulder blades together? Obviously, I’m keeping my lower back tight! :slight_smile:

If anyone has pics to illustrate any of the above, please share them! I like FS, but they’re killing me at the moment.[/quote]

I keep the bar right over the top of my clavicles. It’s so close to my neck that it almost stops me taking any breath in. I am often left with a graze on the left side of my neck but not the right, so I must have a slight imbalance similar to you I suppose.

Again, I lift my elbows as high as possible (parallel to the floor) and I find it slightly easier to hold that position if I try to push them up and together.

My hands are at a width so that my little finger touches the edge of my shoulder.

Don’t know what people mean by “keep the back tight”?!?!

I’ve just bought some weightlifting shoes and have found that these make FS easier. Because of the heel I can push my knees slightly farther forward, whilst keeping my body more upright. I seem to have lost the feeling that the bar is slipping forward slightly.

Obviously, these things only relate to me. I’m only 5’5" so that might make things pretty easy for me.

32

[quote]Miserere wrote:
Frank Castle wrote:

wow, i was textbook elbows too low, maybe thats why my wrists were killing me? but then again, the ‘correct’ placement seems like it would be way worse…the plot thickens…

Indeed it does…

And thanks for the link. I love that site, but I have a hard time finding stuff on it. Notice how, in the “correct” photo, the girl is not actually gripping the bar, she just has a few fingers touching it.[/quote]

You don’t necessarily have to keep all your fingers around the bar for front squats. The weight is resting on your clavicles/front delts and your fingertips are on the bar for proper positioning. Your fingers don’t bear the weight and you aren’t gripping the bar tightly.

Check out this vid of a superheavy weight front squatting about 600lbs.

http://s44.yousendit.com/d.aspx?id=1HNTX5WF2BNU80QK5QGWBU96GY

ADVERTISEMENT - Clicking will not affect transfer.

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I started a routine 2 weeks ago doing Front Squats 10 X 3. My abs have never been so sore. Feels great.

34

[quote]Krollmonster wrote:
You don’t necessarily have to keep all your fingers around the bar for front squats. The weight is resting on your clavicles/front delts and your fingertips are on the bar for proper positioning. Your fingers don’t bear the weight and you aren’t gripping the bar tightly.[/quote]

Thanks for that, Kroll. I’ll have to figure out how to have the bar rest on both my clavicles, not just one. And stop being a pussy about the pain, too :slight_smile: I suppose I’ll get used to it…or maybe will build up a clavicle callus.

Front squats on Friday; will try all this out and report back.

35

I personally have never jumped on the bandwagon of front squats…just feels so awkward…but one day mayebe…cudos to those who love it but i’ll stick with back squats

36

[quote]Miserere wrote:
Krollmonster wrote:
You don’t necessarily have to keep all your fingers around the bar for front squats. The weight is resting on your clavicles/front delts and your fingertips are on the bar for proper positioning. Your fingers don’t bear the weight and you aren’t gripping the bar tightly.

Thanks for that, Kroll. I’ll have to figure out how to have the bar rest on both my clavicles, not just one. And stop being a pussy about the pain, too :slight_smile: I suppose I’ll get used to it…or maybe will build up a clavicle callus.

Front squats on Friday; will try all this out and report back.[/quote]

A slight shoulder shrug while in the racked position may help. Don’t worry after a while you will get the bar in the right spot and it won’t be painful to hold the bar. I used to have to wear a sweatshirt just for front squats, but not any more. I hit a PR front squat max of 155kg (340lbs.) and it didn’t feel painful on my shoulders.

37

i did 145lbs for 5x10 last night but had to have the bar resting on my clavicles as the right wrist just couldnt hold it…i was fine last week and before that with weight of 130ish…but i also practice my cleans and i reckon i injured it then…bummer too as i was getting real comfortable with that grip and style. ppl always look at me funny, then continue on with their 10lb incline db curls afterwards…

38

The man, the myth, the giant fucking Iranian… doing front squats with 617. Now tell me his arms arent big, and flexible!

http://www.irongame.com/videos/other/HosseinRezazadeh280kg617lbfrontsquat.avi

39

[quote]Miserere wrote:
Front squats on Friday; will try all this out and report back.[/quote]

Wow, I guess I never reported back :slight_smile:

Well, in these intervening months, I’ve been improving my front squat by leaps and bounds. 2 months ago I started a 5x5 program and quit back squatting all together, so I’ve been front squatting 3 times a week since then.

All the pains are gone; the wrists are fine, and I must’ve built up my delts cos the bar doesn’t really touch my clavicles too much. The best thing about having the technique down is that I don’t have to think about the movement and can concentrate just on getting the weight up. At the moment I’m 5 lbs shy of a bodyweight FS, which I thought nearly impossible in January.

Thanks to everyone who gave tips and info, it’s all been useful and you were all dead on:

  • Elbows up and pushing towards each other.

  • Bar close to throat.

  • Head held high.

  • Finger tips under the bar, no need to grip it.

  • Big breath before descending.

  • No leaning forward when coming up.

  • Drop between your legs, not on top of them (that’s Dan John talking).

I think my first post in this thread said “I hate front squats”. Now I’ll close by saying “I love front squats”.

:slight_smile:

40

I too do front squats with the crossed arm technique. It fits easy while with Oly grip it hurts and I drop the bar so why bother?

What I like even better now are Zercher squats.