Kneeling Squats, Back or Front. 1/3 of the way down the page:
http://www.T-Nation.com/readTopic.do?id=535872
-james
Sorry to hijack the thread for this question, but what do you guys think is a respectable Front Squat number?
[quote]detazathoth wrote:
Sorry to hijack the thread for this question, but what do you guys think is a respectable Front Squat number?[/quote]
Whatever you can manage in good form for a few quality reps of your genuine best efforts. I guess it depends on your back squat, anyone got a general guide on what % your front squat ‘should’ be based on your back squat?
I’ve see vids of powerful guys doing 400+ pounds for reps, i think that is just hugely impressive and an elite level. Search youtube for dabaya front squat - 440 pounds.
For regular trainers i suppose anything 225 upwards for reps seems pretty good but it depends on many factors, not least your training experisnce and overall strength.
Mr. Coleman doesn’t think the crossed-arm technique is all that bad (24 seconds in).
“Lightweight baby”
Clearly if you’re looking to get into Oly lifting then learning the clean grip would be a requirement. Otherwise, I’m of the mind that whatever works for you would be sufficient. Personally, I’ve settled on the crossed-arm technique and while my shoulders are a bit sore the next day it’s not anything that worries me. And no, I haven’t quite hit what would be considered heavy weights on the front squat–currently performing 6rm of 225–so time and weight will tell if the crossed-arm becomes too uncomfortable when the weight advances.
i’ve had alot of trouble targetting my quads with almost any exercise, they’re a huge weak point. I have found some success, though, doing overhead squats then front squats, or front squats then back squats in the same workout. Also somewhat of a sneaky way to get in more volume.
[quote]Shadowzz4 wrote:
InTheZone wrote:
best, Tonebone
I dont like the tools myself. I think of it this way. How many different body types and people have successfully olympic lifted with no problems? And so I am sure thousands of people have been through the same issue I am having right now with the wrists. Dont give up bro. But I will tell you this.
You wont be using weight that will help build your legs while front squatting until you get the wrist issue resolved. Just wondering what do you usually front squat and also what do you back squat? Just want to get an idea of some numbers.[/quote]
I will have to continue working on the olympic grip. When I tried it the first day of front sqauts, it was too much for my wrist, and I couldn’t get my elbows high enough to place the weight firmly on my collarbone…so I used the cross arm method. But at only 135# it did leave bruises on my delts for days afterward; so i can’t see using that grip with the type of weight I normally back squat with.
[quote]gswork wrote:
detazathoth wrote:
Sorry to hijack the thread for this question, but what do you guys think is a respectable Front Squat number?
Whatever you can manage in good form for a few quality reps of your genuine best efforts. I guess it depends on your back squat, anyone got a general guide on what % your front squat ‘should’ be based on your back squat?
I’ve see vids of powerful guys doing 400+ pounds for reps, i think that is just hugely impressive and an elite level. Search youtube for dabaya front squat - 440 pounds.
For regular trainers i suppose anything 225 upwards for reps seems pretty good but it depends on many factors, not least your training experisnce and overall strength.[/quote]
Size of the person is a huge factor, I often see little oompa loompas just sit back into that front squat like nothing. I think it is a very hard exercise for people with longer torsos. That being said anything 225 up for reps is definitely good I would say.
I believe that if a lifter has no intentions of learning the Olympic lifts and is just the basic gym rat then there really is no need to force yourself to make the Olympic style grip for front squats necessary if it’s causing you great discomfort. I’m into powerlifting and I just use the cross-arm method because the front squat is an assistance exercise - not a competing lift.
If you don’t keep your elbows up with any style of grips with front squats you will know it because you will drop the bar right off your shoulders if you cheat or lean forward too much.
Speaking of shoulders, it’s been my personal experience that the more you front squat your shoulders will toughen up and you’ll grow accustomed to the weight being there. Another factor would be how thick your shoulders are. If a lifter has underdeveloped shoulders mass in that area then I can see that hurting even more because the bar is going to be pressing more on bones in that area.
A few months ago, I got a slight disk herniation from back squatting. Since then, I’ve pretty much only been doing front squats. The great thing about front squats is that it’s relatively easy to go past parallel while maintaining a tight lower back arch.
I’ve been working on my wrist flexibility, but I mostly use a cross-arm grip. When I first started, 200 lbs hurt my shoulders a lot, and I got some bruising, but now I can do 250+ lbs with no pain. I guess you just get used to it.
[quote]CantStop wrote:
Frank Castle wrote:
I don’t see why people always bash the crossed arm grip. Is there an actual reason why people shouldn’t use this technique?[/quote]
Only in that it doesn’t match the other Olympic lift progression exercises. If you want to move on to cleans, you will eventually have to learn the clean grip. I find the clean grip more comfortable but that’s because I’m used to it.
Stu
[quote]gswork wrote:
I guess it depends on your back squat, anyone got a general guide on what % your front squat ‘should’ be based on your back squat?
[/quote]
Dan John used to have a little chart on his site that gave the ratios but it seems to have been lost when his server crashed. I seem to remember that your front squat should be about 75-85% of your back squat. He also had ratios for cleans, snatches and a couple of other exercises.
Stu
If the bar was as easy to hold (at least for beginners) in Front Squats as in back squats they’re respective reputations would IMO easily be reversed. The increased leg (front & back), trap, delt, & ab gains, makes the Front Squat probably THE best exercise known.
The decreased back problems makes me wonder why those in the know even bother w/ the back squat. 3 plates for 3 sets of 5-10 reps is damned good, 4 plates is great, 5 plates is incredible & very few, if anyone under 250lbs can do it in good form w/out a suit.
…2007, the last post was a little under 4 years ago. I don’t believe any of those people post here anymore.
Just make a new screen name now, you’ve only got one post and I already think you’re a fucking moron.
Dude chill out, he just wants some burritos.
[quote]RiffHobeck wrote:
The decreased back problems makes me wonder why those in the know even bother w/ the back squat. 3 plates for 3 sets of 5-10 reps is damned good, 4 plates is great, 5 plates is incredible & very few, if anyone under 250lbs can do it in good form w/out a suit. [/quote]
AHAHAHAHAHAHAHAHA!
[quote]monteitis wrote:
Anyone else have shoulder pain when front squatting? I’ve tried a clean grip as well, but it feels like the bar is choking me and I can’t breathe properly. Any suggestions?[/quote]
If you can do the clean grip, try pulling your elbows inward a bit. The wider your elbows, the further back your delts will be. Keeping your elbows close to one another brings them forward.
Hi guys, sorry to change the sub.
Can someone please tell me the correct foot positioning of the Squat (back) exercise. I normally turn the feet out 45 degrees to recruit more glute muscle. However, recently ive been putting the feet facing forwards? Which is more effective??
Thanks,
Dean
[quote]DeanPT wrote:
Hi guys, sorry to change the sub.
Can someone please tell me the correct foot positioning of the Squat (back) exercise. I normally turn the feet out 45 degrees to recruit more glute muscle. However, recently ive been putting the feet facing forwards? Which is more effective??
Thanks,
Dean [/quote]
Narrower stance, feet forward: More quads, especially more vastus lateralis
Wider stande, feet angled out: More glutes, hamstrings, but still a lot of quads of course.
Depends on what you want to achieve. No matter what, keep your feet in line with your knees.