Front Squats in a 5x5

[u418936]

I partially dislocated my shoulder a couple of weeks ago. It's healed up pretty well, but it still hurts for me to get my arm in the proper position for back squats.

It'll probably be a couple of weeks before I can do back squats, so I'm looking for a temporary substitute. I asked about doing deadlifts (which don't hurt my shoulder) more often, but that's out. Basically, the only thing I can't do is rotate my arm behind my shoulder. Would front squats be the best exercise to do until my shoulder feels better? I tried some front squats for the first time tonight. They felt awkward, and I struggled with 245x5 (I was doing 340x5 on back squats), but I felt like I got a decent workout.

 

[SgtSlaughter]

Yes.

And yes they will feel akward at first, and be much lighter weight than your back squat... if you're only using them for a few weeks I'm not sure i'd be worth it unless you wanted to stick with them for awhile and build them up.

 

[al420]

It is worth it IMO. Front squats are the next best thing. My back squat is 405'ish but my front is only 250'ish...

 

[perp69]

Yes. Do the front squats. I do both now on different days of course. Still feels akward to me. My front squat is about 200lb less than my back.

Perp

 

[Extra_Strong]

Yes!! you may come to love them

can you do a wide grip back squat? " in time you would need to bring the grip in but for now would be ok"

are you doing some rehab for your shoulder?

 

[u418936]

Yes!! you may come to love them

can you do a wide grip back squat? " in time you would need to bring the grip in but for now would be ok"

are you doing some rehab for your shoulder?

Thx for the responses.

I tried wide grip squats, but it still hurt to get my arm back there. I'm starting rehab tonight, so hopefully I'll be able to increase my range of motion. My shoulder feels pretty good, though. I feel a lot less explosive on bench and rows, but I only lost about 5% of my strength.

I hurt my shoulder taking the weight off the rack for the military press. It was only a warm-up set, but at my gym, it's really awkward to unrack the weight for the first rep. For shoulders, I usually just clean the weight off the floor and start pressing it off my chest, but I was feeling lazy, so I did the military press instead. I was pissed that I hurt myself that way.