Front Squat help please

[centy]

Can someone please help me figger out how do do a front squat? I want badly to include it in my routine, but I'm getting really frustrated on how clumsy it's going.

When I rest it on my shoulders, arms crossed, it hurts like hell. We're talking only one plate here. And my shoulder bone is sore for days after. I keep my arms up and the bar as close to my neck as possible, but the execution seems so unnatural.

Someone suggested the clean type of grip. But my wrists and elbows won't cooperate. I don't have the flexibility to do it. I've tried straps, too.

Any suggestions, please?

 

[H_T_]

work on the flexibility. it's a much more stable lift once you can get the lift racked properly. or, buy one of those specially made pads for fronts....

 

[dsar]

It's a really great exercise

Here's some links for you: http://stronglifts.com/5-ways-to-improve-your-front-squat-technique/

http://stronglifts.com/5-more-ways-to-improve-your-front-squat-technique/

Even if you're using the clean grip the bars still going to be on your shoulders so if its hurting the bone maybe develop your anterior deltoid more. You still get pain in the deltoid anyway especially for the first few weeks or months of front squatting. Give it time it will come.

 

[centy]

Thanks guys.

Appreciate the links - some great info there.

I'll work on my technique first before resorting to a Manta Ray type thingy.

I love the way my legs feel after doing some, I just hate feeling so damn clumsy.

Anyone else got input?

 

[mad dipz]

This is a pretty good link on front squats
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov

 

[Dragon70669]

Fronts can be VERY clumsy!! I had to end up making a harness to wear when doing them. The harness has 2 adjustable hooks that are at approximately the collar bone level. I hook the bar in these hooks and give it a go. I can actually front squat with my hands free.

Something to consider.

Dragon

 

[holy ghost]

Listen to my bro dragon!! HES GOOD PEOPLE!!!!

HE KNOWS HIS SHIT!!!

 

[centy]

This is a pretty good link on front squats
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov

wow that old lady isn't messing around in that vid!

 

[centy]

Fronts can be VERY clumsy!! I had to end up making a harness to wear when doing them. The harness has 2 adjustable hooks that are at approximately the collar bone level. I hook the bar in these hooks and give it a go. I can actually front squat with my hands free.

Something to consider.

Dragon

Trying to visualize... A strap goes around your neck? Are you able to keep your back in good form this way?

 

[Bonkme2]

Straps don't work? Are you using them correctly?

Wrap the part that would usually go around your wrist to the bar instead and then grab the end of the straps as far down as possible. You should have no problem resting the bar across your shoulders and being in a "clean" position...your arms will be bent at the elbow, they just won't make it all the way down to the bar.