IF you used the cross amred version and you did shoulders the day before how do you think that would work out?
[quote]crod266 wrote:
IF you used the cross amred version and you did shoulders the day before how do you think that would work out?[/quote]
It depends on your pain tolerance if your shoulders are sore, but I would think fatigue in the shoulders would be a limiting factor as well.
[quote]AngryVader wrote:
crod266 wrote:
IF you used the cross amred version and you did shoulders the day before how do you think that would work out?
It depends on your pain tolerance if your shoulders are sore, but I would think fatigue in the shoulders would be a limiting factor as well.[/quote]
I do the crossed arms version, and as long as you consciously remember to keep your elbows ‘up’, the bar will rest in place, and not really put too much strain on the delts.
S
I do legs after shoulders almost every training cycle and I always do front squats without a problem. Stu is right, as long as you keep your elbows up, you shouldn’t have aproblem. Also I find front squats have greatly improved my sweep.
-M
I rarely back squat anymore after I injured my back last year (squatting). That happened in June and I didn’t even attempt a backsquat again until Jan this year.
I front-squat most of the time and vary between the crossed arm and ‘Zercher’ style because it kills my wrists the standard way.
I started rehabbing just doing bodyweight, then holding a 10# goblet style then progressed upward, then bar, then weight. My front squat is now about 60% of what my backsquat used to be-- and my form has never been better.
Another benefit-- my abs have never been stronger. Yesterday, I did front squats for my “One Lift Per Day”, and I AM FEELING IT THIS MORNING BIG TIME in my abs!!
I did back squats last night for the first time in a couple months. I honestly think I now like front squats better. I seem to have a better mind-muscle connection on them and can really push myself out of the hole on them with better “feel” (if that makes any sense)
I love front squats… they are one of those hellish exercises that i fear actually.
I like the fact that i get a mild upper back and hard legs and abs stimulation in one exercise.
I dont respect the “rule” of keeping the reps under 6, i just pay attention to my elbows all the time: if they allow, i do more.
I threw out back squats for front squats.
And i use the crossed arm technique, i may have to try the strap thing now as the weight is getting to heavy.
[quote]irongutted wrote:
I love front squats… they are one of those hellish exercises that i fear actually.
I like the fact that i get a mild upper back and hard legs and abs stimulation in one exercise.
I dont respect the “rule” of keeping the reps under 6, i just pay attention to my elbows all the time: if they allow, i do more.[/quote]
Me neither, i have never had problems with losing form with the higher reps, today i did some sets of 12.
I’ve actually always kept my squat reps pretty high. Well, at least around 10-12 or so, which is more than I would do for Hamstrings, which seem to be responding better to lower, explosive reps with very slow negatives (Jim Cordova actually suggested to me that Hams handle lower reps better than quads, as I must have gotten caught up in the ‘higher reps for legs’ approach)
S
This is a great thread
I also notice that I naturally go deeper with front squats.
What rep ranges does everyone else use? Do you guys buy into the fact that your rhomboids lose their ability to isometrically hold the weight before your legs give out? (Poloquin’s 6 and Under Rule…)
I find that concept interesting since many people experience leg growth when using much higher reps. at least 8 …if not 10+ (or even 20 reps…etc)
[quote]Millerizer130 wrote:
This is a great thread
I also notice that I naturally go deeper with front squats.
What rep ranges does everyone else use? Do you guys buy into the fact that your rhomboids lose their ability to isometrically hold the weight before your legs give out? (Poloquin’s 6 and Under Rule…)
I find that concept interesting since many people experience leg growth when using much higher reps. at least 8 …if not 10+ (or even 20 reps…etc)
[/quote]
I usually stay in the 3-6 rep range for front squats, but that’s just my personal preference. I use the cross-armed style, so I don’t think your rhomboids tiring out is an issue. I believe Poliquin was referring to using a clean grip for front squats when he said that.
[quote]Millerizer130 wrote:
This is a great thread
I also notice that I naturally go deeper with front squats.
What rep ranges does everyone else use? Do you guys buy into the fact that your rhomboids lose their ability to isometrically hold the weight before your legs give out? (Poloquin’s 6 and Under Rule…)
I find that concept interesting since many people experience leg growth when using much higher reps. at least 8 …if not 10+ (or even 20 reps…etc)
[/quote]
http://www.T-Nation.com/readTopic.do?id=983219 Sergey Litvinov who was like 190lbs would do front squats with rep range of 8 with 405 lbs which is pretty impressive for non strength athlete. So you can do more I doubt you will have much trouble just wont be as easy as back squats of high reps.
Just to add Joe Joseph tips for front squatting.
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When starting out with the clean grip don’t hold the bar like your trying to choke it. Instead, when the bar is racked on the squat/power rack, put the TIP of your fingers on the bar and then get under the bar like Joe says. Now when you front squat this what it is going to look: stronglifts.com/wp-content/uploads/rack-position.jpg
(in case ur wondering the blues are 44lbs and the yellows are 33lbs) -
DON’T pull your shoulder blades back. I used to make that mistake and that was why I had trouble the 1st 2 months of front squatting. The best way too keep your back straight is to think and make a BIG CHEST!!! puff it up like your trying to impress the girls.
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To keep your elbows up, think and do “push the elbows IN and UP”. Like you are trying to squeeze them up. (I got this from Dan John) Trust me it makes a night and day difference.
Neo - thanks alot… i have tried that grip, and it is moider(murder) on the wrists… i am aware that this is JUST a flexibility issue though, and i will practice that grip while my weights are low-moderate.
I did want to be using the clean grip, as i wanted to use that grip during my clean, which i dont… but i shall be doing soon whe my forearm flexibiliry brings itself upto par.
Thanks…
Joe
I am elated today! I finally REALLY gave it a go with front squats - bad shoulder and all!
It was quite a strain on my wrists as well, but I found the clean grip to be best for keeping the bar in place. Besides, the cross-grip hurt my shoulder bursitis too much.
I started with 70lbs and worked my way up to 180. Not bad for a first-timer in a lot of pain. lol Looking forward to the next leg day!
Thanks for this thread and the inspiration, guys!
Oh, and Neo… thanks for those excellent tips!
I love doing front squats on rep leg days.
[quote]shizen wrote:
Millerizer130 wrote:
This is a great thread
I also notice that I naturally go deeper with front squats.
What rep ranges does everyone else use? Do you guys buy into the fact that your rhomboids lose their ability to isometrically hold the weight before your legs give out? (Poloquin’s 6 and Under Rule…)
I find that concept interesting since many people experience leg growth when using much higher reps. at least 8 …if not 10+ (or even 20 reps…etc)
http://www.T-Nation.com/readTopic.do?id=983219 Sergey Litvinov who was like 190lbs would do front squats with rep range of 8 with 405 lbs which is pretty impressive for non strength athlete. So you can do more I doubt you will have much trouble just wont be as easy as back squats of high reps.
[/quote]
i think throwers qualify as strength athletes
I also have been doing sets of 12. The tips from this post have helped alot. Thanks to everyone for the great info
[quote]Scrotus wrote:
shizen wrote:
Millerizer130 wrote:
i think throwers qualify as strength athletes[/quote]
Most definitely. I was a thrower back in high school, and the coach had us run stadium stairs all the time. Thinking back, it was a pretty smart thing to do.
S