did front squats today...

[DZLS]

i was able to use the Oly grip as i have seen... i didn't think i would be able to do it, until i got the weight on me...

i really underestimated my strength on these as well... i ended with 135 for 5, and it was far too easy...

i'll make adjustments for next Thursdays workout for sure...

fronts makes getting all the way down so much easier as well... not sure why... is it just a mechanical thing vs the rear...?

 

[kiosk]

yeah it feels more natural for me too.....I guess is because our body was made to pick up things thru the front where you can see...not on your back!

 

[Introspective]

I'm finding the front squat technique harder than back squat , because i have a hard time keeping the bar on my shoulders and not letting my wrists take any of the strain whilst squating down low, allthough it's getting easier every workout.

 

[Guinness5.0]

Wait til you use challenging weights - I bet you'll find them tougher.

For me a really heavy front squat is more challenging to do properly than a really heavy back squat - the added element of racking the bar can get a little awkward with maximal weight. Everybody's different, but I don't know too many folks who think fronts are comfy

 

[Anthrax Invasion]

I love heavy fronts, honestly. The bar sits in the cradle of my anterior delt nicely. I don't love the windpipe crushing thing, though. Not a big fan. Not a big fan at all.

Still, there's something badass about front squatting. Maybe it was, who, Dimas? Yeah - 405 for a double or something. Now that is fucking sinister.

Too bad he pales in comparison to me. And by that I mean I'm more tan.

 

[blut wump]

I love heavy fronts, honestly. The bar sits in the cradle of my anterior delt nicely. I don't love the windpipe crushing thing, though. Not a big fan. Not a big fan at all.

Still, there's something badass about front squatting. Maybe it was, who, Dimas? Yeah - 405 for a double or something. Now that is fucking sinister.

Too bad he pales in comparison to me. And by that I mean I'm more tan.

Dimas was King for a while. Are you saying he was a wan king?

 

[Anthrax Invasion]

Dimas was King for a while. Are you saying he was a wan king?

Sure, he can be king. Then I get to be emperor. And emperor is always better than king. Always.

 

[musketeer]

Dimas video shows 440 for 2x2 but I heard heaw capable of 600lbs up front...

 

[Anthrax Invasion]

Dimas video shows 440 for 2x2 but I heard heaw capable of 600lbs up front...

Ouch. My pride.

 

[EnderJE]

Is there a close up on how to hold the bar during front squats? I just can't seem to get it and end up doing Zercher squats because they're more comfortable. I should just relent and buy a Sting Ray.

 

[Anthrax Invasion]

Ever see someone do a clean? Rack the bar like that.

 

[anotherbutters]

http://www.exrx.net/WeightExercises/OlympicLifts/ElbowPosition.html

 

[Phaded]

ongrats

 

[blut wump]

I still prefer the cross-over grip. I should really make an effort to work on using the clean-grip.

 

[EnderJE]

Okay, how do you get your wrists from not hurting doing a clean grip?

 

[super_rice]

Okay, how do you get your wrists from not hurting doing a clean grip?

Do more front squats. Get more shoulder girdle strength/flexibility. Get a better feel and groove for front squats.

 

[bignate73]

Okay, how do you get your wrists from not hurting doing a clean grip?

you'll gain flexibility, I still tend to hold the bar by my fingertips in the racked position. it takes time. definitely stretch before a bit.

 

[BiggT]

Okay, how do you get your wrists from not hurting doing a clean grip?

Nate and Super Rice gave you the perfect answers. I just want to add to make sure that they didn't take for granted that you know HOW to use the clean grip.....the bar rests across the front delts, you don't hold it in your wrists, once you know that, refer to their posts.

 

[EnderJE]

Thanks for the tips. I guess (like anything worth doing) it will just take more time and more practise.

 

[kethnaab]

i so thoroughly suck at front squats

always have

just can't get the feeling, can't go down, always feel like i'm gonna fall on my face

i don't feel them at all in my quads, just my lower back

my balance is all fucked, can't rack the bar

christ almighty, I can't even come CLOSE to doing these damn things properly!

 

[mekannik]

i so thoroughly suck at front squats

always have

just can't get the feeling, can't go down, always feel like i'm gonna fall on my face

i don't feel them at all in my quads, just my lower back

my balance is all fucked, can't rack the bar

christ almighty, I can't even come CLOSE to doing these damn things properly!

Shoes come into play on this one. Oly shoes with the heel aid in the balance factor. If needed - sub in with 1/2# to 5# plates under you heels to simulate the tilt. This will go a long way towards helping your balance.


As for the clean grip - use it if at all possible. As mentioned above, the bar rests in the 'groove' formed by your front delts. You can eventually hold the bar with your full grip, or just use your fingers up to your first knuckle to hold it in place. If the bar is falling forward - then you are leaning too much and need to check your form/stretch a whole lot more to remain upright.

 

[blut wump]

I like the feeling of being back on my heels. I have two pair of shoes for the gym and much prefer the shoes with the thinner heel for either front or back squats. With a thicker heel, I feel that I'm being tipped forwards.

 

[Introspective]

I do front/back squats with just my socks on, because the only footwear i have are 1's with air soles and they absorb some of the force generated by the heels and can cause instability.

 

[Anthrax Invasion]

Blut, how do you squat? If you feel like you're tipping forward, I'm guessing you do something closer to a generic power squat, rather than a high bar oly squat. If you let your knees break first and drift forward and sit straight down, having the wooden blocks in the heel helps you stay more upright. This is much easier on the back, and likely just as effective.

 

[blut wump]

I think you're right on the money. My stance is probably somewhere between an Oly and Power squat and, probably, with the worst elements of both. I try to sit back a little but nowhere near so much as when I'm doing a wide-stance box squat and my knees do drift forwards some.

I'll stick with what I have until my current volume phase is ended and then try to remember to re-examine it.

 

[b fold the truth]

I'll break 500 on them this year...rock bottom.

I do like them but a maximum back squat is still much tougher muscularly for me than a front squat. The front squat relies so much more on keeping the bar in a place where it will not fall down and end up on the floor, which limits how close I can go to "failure" on them...for now anyway.