Front Squat help!

[MsBeverlyHills]

sorry if this has been asked before-- but what do you guys do to the bar to prevent front shoulder pain??

every time I do these-- my shoulders get torn into from the bar- before my legs get tired... ive wrapped the bar in towels, worn long sleeve ts & its still a killer.

any ideas???

 

[PolishHammer1977]

Ms. Bev,

Ever wear a sweatshirt over the t-shirt???

 

[coolcolj]

never bothered me, hurts my wrist more than anything, and I can't breath

but we all put up with it and get on with the job

 

[the People's Champ]

I think CCJ has a little bit more meat than you do, in the front delt section, and that is probably why he doesn't suffer from the pain like you do. like back squats, if you add a little more muscle to your front delts, as opposed to traps for back squats, maybe the pain won't be as severe as it is right now?

 

[MsBeverlyHills]

PolishH-- good idea-- will try that...or maybe my down jacket

ColJ-- how does it hurt your wrists??? the bars resting on the tops of your shoulders...wrists are on top???

 

[Scotsman]

Oly lifters front squat with a clean grip, So you never stop holding onto the bar. I take it you are resting it on your shoulders then crossing your hands over the top. That is how I used to grip it and I also got some pian in my shoulders. Try elevating your elbows so that your front delts are flexed that may help alleviate the pressure. Otherwise try switching to a clean grip with your hands on the bar and elbows raise straight out in front of you.

Cheers,
Scotsman

 

[the People's Champ]

imagine doing a reverse curl all the way to your collarbone. with your elbows high, and your hands bent backwards, the extreme angle on the wrists is what he is referring to.

 

[JollyRogers]

get one of those BMX foam thingers from the handlebars, you could prolly buy one at a bike shop, just get a cheap one. or even the pcp foam padding could work

 

[coolcolj]

the bar actually rest on my front delts, but I push the elbows inwards to pop my delts up for a nice shelf. Same way your scrunch your shoulders together when back squatting

when I squat down my body goes slightly forward and the bar pushing against my wrists

see clip of me doing em last year

right click and save!
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FrontSquat_16thDec2002.mpg

I suggest you put straps on the bar, and rack like I do, but hold onto the straps, much safer than the cross-hands grip. And the straps take the pain of the wrist and allow you to keep the elbows high while popping up the delts. The bar should jam right against your throat and just behind the main meat of the front delt

who could get a mantaray type device but the company makes one for the front squat where you rest the bar on.

 

[SofaGeorge]

I asked the same question a few weeks ago. Best suggestion I got was to balance the bar back far on your delts. I'm doing that now and I have no pain at all... but I've got thick delts. I don't know how much cushion you have there.

 

[BigBadBootyDaddy29]

These are all good suggestions. You shouldn't have to stop the set due to shoulder pain before your legs tire, so try out some of these things, but a little pain is normal, and bruised delts are normal too.

 

[Alucard]

I'd definitely use a Clean grip.

 

[OfWolfandMan]

I had pain for a while,but it went away in time.If its getting to you alot and you feel like the pain isnt going to go away,you might look into buying one of those sting ray things(I think thats what they are called..by the same people that make the manta ray for back squats,only these are for front squats.They feel good)

 

[ffknight84]

ye i remember when i was doing front squats my shoulders would get all bruised and torn up, i just sucked it up and put it in the back of my head and forgot about it, but i like a little pain =)