Switched to doing concentric front squats(from regular ones) recently,find my lower back very taxed and pumped from doing them.Anyone experiences this as well?
Never had this problem with regular front squats.
Are these front squats done from the bottom position? If so, this would make a lot of sense because you can’t really brace your abs to hold the bar as you normal would but pretty much have to get it into position by doing a bit of an extension.
might wanna check your forward lean… I recently introduced these to my wife and she tried to do them like regular back squats. Your torso has to be way more vertical for front squats or your low back is gonna pay for it…
Maybe you can look at my front squat form
[quote]Doenitz79 wrote:
Maybe you can look at my front squat form
[/quote]
I think there is a little forward lean on the last rep of both sets but from my eyes its not too bad?
I think starting from the bottom in a front squat is just not a great idea. Your low back and abs can’t be braced in the bottom.
[quote]Naphta wrote:
I think there is a little forward lean on the last rep of both sets but from my eyes its not too bad?
I think starting from the bottom in a front squat is just not a great idea. Your low back and abs can’t be braced in the bottom. [/quote]
Thanks for your feedback,didn’t know of it.
I am doing it to train my weakness out of the hole.Any other suggestions?
[quote]Doenitz79 wrote:
Naphta wrote:
I think there is a little forward lean on the last rep of both sets but from my eyes its not too bad?
I think starting from the bottom in a front squat is just not a great idea. Your low back and abs can’t be braced in the bottom.
Thanks for your feedback,didn’t know of it.
I am doing it to train my weakness out of the hole.Any other suggestions?
[/quote]
Yes – I’ve been playing with upping my front squat loads too.
Get into the bottom position hanging onto something. The front side of rack I use works fine. Then as deep as you can/want hug the rack and do the movement isometrically. Superset with regular front squats.
I tried doing them out of the hole and ended up tweaking my back too. Problem, as everyone here says, is that you cannot get the tension right for the load and then its an all or nothing deal – it works or you get hurt. Isometrics let you bring it on over a few seconds and adjust your position. Then you can just work on the lifting portion. Also, going for time (20 seconds at this point for me) really seems to help endurance in the set too.
So far I can already tell its helping quite a bit and find noticeably more drive coming out of the hole.
YMMV…
– jj
[quote]Doenitz79 wrote:
Naphta wrote:
I think there is a little forward lean on the last rep of both sets but from my eyes its not too bad?
I think starting from the bottom in a front squat is just not a great idea. Your low back and abs can’t be braced in the bottom.
Thanks for your feedback,didn’t know of it.
I am doing it to train my weakness out of the hole.Any other suggestions?
[/quote]
I’m no expert and would also like to hear what more experience people would have to say about upping front squats specifically.
If I was having trouble specifically in the hole though I would probably add a 4-5 second pause in the bottom where you continue to brace and hold everything tight and then try to shoot up.
I wish I could get some forward lean in my front squats- maybe I could handle some real weight on these. Once I get to 385-405 range, my natural inclination (I back squat with a lot of lean) is to lean forward. This causes the bar to roll off my hands or arms. In fact, this is how I have missed every front squat I have ever missed.
[quote]ChuckDHunt wrote:
might wanna check your forward lean… I recently introduced these to my wife and she tried to do them like regular back squats. Your torso has to be way more vertical for front squats or your low back is gonna pay for it…[/quote]
I don’t see how you can do front squats with any forward lean. The whole point is to keep your torso as upright as possible, which is why I wear squat shoes with a good heel lift.
[quote]Doenitz79 wrote:
Maybe you can look at my front squat form
- YouTube [/quote]
On a side note, awesome collars.
[quote]Naphta wrote:
If I was having trouble specifically in the hole though I would probably add a 4-5 second pause in the bottom where you continue to brace and hold everything tight and then try to shoot up.[/quote]
Thats actually what I was going to suggest as well, except I was going to say 2-3 seconds instead where you can use weights up to 90% of 1RM. Four seconds would feel like an eternity with that percentage.
Can I ask what are you doing these for ???
I think you mention getting out of the hole, are you just referring to the bottom of your front squat, or “hole” as in the bottom of a squat clean ??
[quote]DoubleDuce wrote:
Doenitz79 wrote:
Maybe you can look at my front squat form
On a side note, awesome collars.[/quote]
They are ponies.=p
[quote]GMH454 wrote:
Can I ask what are you doing these for ???
I think you mention getting out of the hole, are you just referring to the bottom of your front squat, or “hole” as in the bottom of a squat clean ??[/quote]
Ya hole for front squats.