the front squat is one of those movements that takes a long time to master. when i first started doing them i struggled with 185. i was determined to master the lift and stuck with it until i hit my goal of 600. i actually finished with 605. i still throw them in as a variation. they’ve really strengthened my core and have made regular back squats so much easier. definitely an awesome squat variation.
I’m a huge fan of front squats, being 6’2 they feel so much more natural to me than back squats. Also nothing fires my upper back up more than front squats.
I always use a rack grip, I think it allows one to really ‘throw’ the elbows up out of the hole which helps add some pounds and it allows me to really engage the lats which is huge when you get up to a decent weight.
Another one of my favorites is front squats out of the bottom position ala’ Dan John, just pick a sticking point set the pins to desired height and go to work. These also really help stretch the wrists and forearms if your trying to work your way into getting used to the rack grip.
For those that have trouble with front squats the goblet squat is a great movement to pattern the front squat.
I love front squats.
I’ve been told not to do high reps because of the strain on the wrists, but if you don’t use a clean grip or use straps it’s probably not a problem. The most I ever do is 5x5 or 6x6.
[quote]Mar73 wrote:
I’m a huge fan of front squats, being 6’2 they feel so much more natural to me than back squats. Also nothing fires my upper back up more than front squats.
I always use a rack grip, I think it allows one to really ‘throw’ the elbows up out of the hole which helps add some pounds and it allows me to really engage the lats which is huge when you get up to a decent weight.
Another one of my favorites is front squats out of the bottom position ala’ Dan John, just pick a sticking point set the pins to desired height and go to work. These also really help stretch the wrists and forearms if your trying to work your way into getting used to the rack grip.
For those that have trouble with front squats the goblet squat is a great movement to pattern the front squat.[/quote]
QFT re Goblet Squat which I have been taught is great in relation to both front and back squatting.
[quote]ebomb5522 wrote:
Damn Paragon, 610 on the back squat is no joke.[/quote]
I watched some of your videos. You’re a damn strong animal, too, man!
front squatting is a staple for me since i don’t have enough technique to back squat.
Front squats in general are the biggest thing that gave me the quads I have today. They’re just overall an awesome lift for the quads, and lower body overall. Best Back Squat is 525, best front squat is 475, fwiw. If you set up correctly, and have decent quads, your FS shouldn’t be that far behind your BS if you lift raw. Setup is the hardest part for most people.
[quote]Cephalic_Carnage wrote:
Who doesn’t get injured with a flexed spine in the bottom position of a squat though? (other than DieselWeasel I mean).
From your vids it looks like you’re holding up really damn well despite your injuries though, HT.
I’d probably wuss out 
[/quote]
thanks cc.
the heaviest front squat I have a video on my hub is a 160kg with a belt on.
I have recently hi 150 without a belt(this past year)
but the norm for me with NO assistance gear (no belt no nothing) is 110-120 for reps, and 140 every now and then for a single or a double.
recently i found a pain of old denim briefs and some old knee wraps from my pl days, put them on and with a belt too i hit a 220kg for a single. when you are old, and injured often, gear gives you LOTS lol
when i was younger in college doing lots of OLing, i would routinely hit 200kg with RAW after cleans.
Sorry I havnt responded to all the comments. I appreciate it. I attempted to comment almost a week ago from my phone, but it didnt work.
Anyway, I had another front squat session yesterday. It still feels really difficult. I will probably stick with the O-grip. I couldnt keep the bar from rolling forward a little when I tried cross grip. It still blows my mind how difficult the movement feels to me. I used the same weight and got 3 sets of 12 reps; about rep 5 I feel like I cant do any more.
It did feel a tiny bit easier this time around, but I think set up is what is still limiting me. Its a struggle to keep my elbows up, and my front delts start to feel the burn;
Should my delts feel like they are working? Or is that normal?
It takes some tweaking to make it feel right. I’m not sure where I read this, but i’ve found that trying to raise your shoulders up for the bar to rest on helps and as you squat up try to drive your elbows and head up to maintain thoracic extension.
also if you are doing the Olympic grip (sorry O-grip just doesn’t sound right) you don’t have to keep all your fingers on the bar. I personally don’t have the wrist flexibility to do it so normally when i front squat only my pointer and middle finger are on the bar, gives you some extra ROM
try resting the bar on your shoulders, and contracting your delts. i found that most of the pain from front squatting was that the bar would be resting on bone (not muscle).
also its a lot easier (for me at least) to stay upright if you almost choke yourself with the bar…
Plenty of choking from bar lol
I like doing front squats with plates under the heels for higher reps. I can get low doing this and really focus in on the quads. I use straps to hold the bar which has saved my wrists and found that for the most part my front squat strength is relatively equal to my bench press strength. Wearing a belt helps out on the lower rep work.
Want a six pack? Do your heavy front squats!
I think one of the keys to getting a heavy weight on the front squat is learning to properly flex the core (I know that sounds basic and lame but hear me out!). I guess what I mean instead is, learn to flex your core extremelely hard and extremely fast! Here’s a good practice exercise I routinely give to my clients to get that “tight” feeling in the core and also to promote proper squat form in general:
Grab two weights as if you were going to perform front delt raises, except go a bit heavier (maybe 10 - 15 lbs), and now perform a front delt raise with a full depth squat. You will be raising the weights as you lower your body, which makes the weight feel lighter. Squeeze hard as the weights reach shoulder level, and you should be at a parallel squat as well. Act like you are trying to push the weights away from your body as well for an extra squeeze. You will feel a very tight and effective engagement between the abs, lats, and upper back muscles, as well as the glutes and “postural control” muscles. Strive to hold the squat for a solid half-second or so, and then relax.
This will get you used to the extreme tightness in your torso that is required to hold the spine and shoulder girdle still during the front squat!
[quote]bhetz864 wrote:
Want a six pack? Do your heavy front squats!
I think one of the keys to getting a heavy weight on the front squat is learning to properly flex the core (I know that sounds basic and lame but hear me out!). I guess what I mean instead is, learn to flex your core extremelely hard and extremely fast! Here’s a good practice exercise I routinely give to my clients to get that “tight” feeling in the core and also to promote proper squat form in general:
Grab two weights as if you were going to perform front delt raises, except go a bit heavier (maybe 10 - 15 lbs), and now perform a front delt raise with a full depth squat. You will be raising the weights as you lower your body, which makes the weight feel lighter. Squeeze hard as the weights reach shoulder level, and you should be at a parallel squat as well. Act like you are trying to push the weights away from your body as well for an extra squeeze. You will feel a very tight and effective engagement between the abs, lats, and upper back muscles, as well as the glutes and “postural control” muscles. Strive to hold the squat for a solid half-second or so, and then relax.
This will get you used to the extreme tightness in your torso that is required to hold the spine and shoulder girdle still during the front squat![/quote]
QFT.
Getting everything tight in the front squat is key.
[quote]GrindOverMatter wrote:
I can’t seem to get them right, i like the idea of them but have trouble executing them properly
i can back squat 315 for reps but front squats i can maybe do 225 for reps, but like i said can’t seem to get the form right. Thats ok though because Back squats seem to work best anyways.[/quote]
I did a Tabata workout with front squats and from that day my form was like I had been doing them for ages haha
[quote]bwilliamsr89 wrote:
Just did front squats for the first time. I never imagined they would be that difficult. Nauseous the entire drive home. Im in my 3rd month of 5/3/1. Sticking to the basics but just changing the accessory exercises. A couple questions:
-
what do you guys think about doing front squats as an accessory lift after regular squat, with a focus on higher reps(posterior chain vs more quad focus)?
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how is the learning curve with front squats. My 1rm with regular back squat is 275, but I was front squatting 95lbs! and it was difficult, more technique wise than strength wise I would say.It took a high level of exertion and focus to stay upright and not pitch forward.
Thanks[/quote]
I was doing 5 sets of 10 after my 5/3/1 squats for awhile kind of a spin off from BBB and my legs have never been more sore in my life
Im pretty guilty of lack of core work, I do regular situps after deadlifts and back extensions, and incline situps after my squat stuff. But after the front squats last time, the situps were burning much more than usual.
Maybe I should add some plank type stuff?
Your 1rm front squat should be 85% of your 1rm back squat.
Don’t front squat over 6 reps; your rhomboids will tire isometrically, which is why many of you are saying they’re hard on your upper back.