Front squat

[anthrax]

I'm trying to switch to oly style front squat and it is not that easy

1] I have naturaly rounded shoulders (head forward) and the barbell hurts my shoulders (there is more meat when the barbell is on the traps)

2] The barbell almost touches my Adam's apple. WTF ???

3] My knees almost extend past my toes.....

4] I can hardly keep my elbows high... they are slightly pointing to the floor

....but it is a great exercice

 

[HP_816]

i believe your supposed to have your knees go past your toes in the oly front squat. you break with your knees first and go straight up and down and keep your torso upright as possible. watch your self in the mirror(side angle bodysquats) and try going deep while keeping your knees before your toes, its almost certain that your back will round and your torso would no longer be upright.

 

[wnt2bBeast]

i really like front squats..i use crossed arms but i think i have bigger delts than you (sorry) since the bar sits nice on them..other than bar placment follow the same rules of squatting break with the hips, knees out..if your torso is no longer upright you can kiss the weight bye bye..so obviously you dont want to be in that position...

 

[coolcolj]

Try a wider grip and work on your tricep, lat and wrist flexibility, then you will be able to your elbows higher.

the knees should go over the toes - also wearing olys shoes will allow you to stay more erect, plus they are rock solid and stable

The bar shouldn't choke you if you place the bar in the proper place.

 

[Debaser]

1] I have naturaly rounded shoulders (head forward) and the barbell hurts my shoulders (there is more meat when the barbell is on the traps)

That's not natural. You need to fix your posture. Buy the book "The Egoscue Method of Health through Motion" by Pete Egoscue.

 

[coolcolj]

In case you missed here is a frontsquat clip - PR I did last week
clean grip style off course

Right click on link and save first to avoid errors

Frontsquat PR 305lbs x1, 315 xMISS
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FrontSquatPR_305x1_315xMISS_18Aug04.mpg

 

[mekannik]

I'm trying to switch to oly style front squat and it is not that easy

1] I have naturaly rounded shoulders (head forward) and the barbell hurts my shoulders (there is more meat when the barbell is on the traps)

2] The barbell almost touches my Adam's apple. WTF ???

3] My knees almost extend past my toes.....

4] I can hardly keep my elbows high... they are slightly pointing to the floor

....but it is a great exercice

1) Keep working on your anterior delts.

2) Adam's apple or your throat? Either way - it will keep you from doing high rep sets.

3) Nothing to worry about - stretch your calfs and ankles (alot) before lifting.

4) Stretch some more. And it is not just elbow height - but maintaining elbow position throughout the lift.

 

[cwick0]

I use to love doing these, but about a year and a half ago i tore up my left knee doing them. I had a ton of fluid on it for about a month.

 

[NWinters]

I cross my arms with my knuckles resting against my collar bone, this keeps it off my throat.

 

[anthrax]

In case you missed here is a frontsquat clip - PR I did last week
clean grip style off course

Right click on link and save first to avoid errors

Frontsquat PR 305lbs x1, 315 xMISS
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FrontSquatPR_305x1_315xMISS_18Aug04.mpg

Thx !

I'm afraid my front squat doesn't look like yours

My back is more inclined (about 45 degrees) and arched....

 

[coolcolj]

Thx !

I'm afraid my front squat doesn't look like yours

My back is more inclined (about 45 degrees) and arched....

Well you want your back to be closer to vertical as you can. You can get away with it now, but when the weight get heavy you will round forward. Plus the bar will want to roll forward and out a lot of pressure on your wrists
I also wear Olylifting shoes, which have a raised heel that helps me stay more upright and reduce the ankle ROM required. A wider stance can you help as well.

I don't arch my back I keep it neutral, but the top part does round sometimes, when it gets heavy like these 1RM attempts. Usually when that happens you start to black out

another clip from the front, triple with 275lbs a few months back

right click and save first
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FrontSquatPR_275x2SLIP_x3_15April04.mpg

 

[anthrax]

I can't wait to try like that !
(and a more vertical form should enable me to put some more weight)

Thx a lot

BTW, a clip is as useful as a 2 pages explanation

 

[coolcolj]

It's strange that when I try to frontsquat with just the bar or like 95lbs, I find it really hard to do.

But when I have at least 135lbs, It feeld nice and smooth, and form is perfect
Maybe something to do with the weight helping balance etc