Front squats... my arms are killing me

[SofaGeorge]

I've never had front squats as part of my leg routine, but I decided to add them after being told they were THE best exercise to target quads. I don't have any trouble exectuting the movement, and I know my form is good, but my arms are killing me.

It hurt some when I crossed my arms in front of myself and held the bar, but it was bareable. The bar really dug in from the weight. After I worked out I noticed later that night that I had two almost bruise marks from where the bar dug in. Today, those spots are very tender.

Am I doing something wrong here? Am I not holding the bar right? Do you guys wrap the bar with a towel?

- signed "Achy" in Orange County

 

[gettinlarger]

You mean Zerchers, no?

 

[spatts]

If you are doing them zercher style, then that's normal. You can drape a towel over your arms to buffer it, or see if the gym has a fatter bar (that always feels better).

When I get in the 275-285 pound range I have to use a towel or my arms give before my legs.

 

[SofaGeorge]

If you are doing them zercher style, then that's normal. You can drape a towel over your arms to buffer it, or see if the gym has a fatter bar (that always feels better).

When I get in the 275-285 pound range I have to use a towel or my arms give before my legs.

Thanks bros and SISTER

SO long as it is normal I can learn to live with anything.

I definitely like front squating Zercher style. It hammered my quads.

 

[IronLion]

I started using a safety squat bar when my arm was messed up and still continue this for front squats.
You can turn around and face the pad on the hack squat machine as well. this is a great alternative to front squats when your arms can't take the abuse.

All this considered the form on a front squat (conventional not zercher) that allows the most comfort and the most weight is a traditional rack postion with elbows upabove the bar and bar rested balanced between your throat and anterior delt. The trick is to keep your back straight as hell which requires a little more forward lean than a back squat. Also do not let your arms drop at all, even though your body will try to make you at the bottom

 

[Backlash]

Does anyone know of a good site with pics or videos of these positions? I searched around for awhile but couldn't find anything good. Thanks.

 

[BodybuildingUniverse]

my arms always give out before I get any quad stress from them. a waste of time for me when I can "simulate" them near perfect with a close stance deep back squat

 

[endpoint]

Does anyone know of a good site with pics or videos of these positions? I searched around for awhile but couldn't find anything good. Thanks.

http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html

zercher is a squat holding the bar in the crooks of your elbows

 

[mrzap]

http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html

zercher is a squat holding the bar in the crooks of your elbows

I may have to try that instead of on top of my shoulders because man does that dig in harsh.

 

[SeymourCuts]

I may have to try that instead of on top of my shoulders because man does that dig in harsh.

hehe Zerchers bruise like fuck too. Gotta have a Stingray.

 

[witkowsd]

Whats the advantage of doing front squats as opposed to regular squats.

 

[natedog]

Front squats put a lot more stress on your quads, and a lot less on your back.

It is really only an advantage if you are wanting to do either of the above. Because you have to hold the weight in front of you, you will have to use significantly less weight, and the form can be difficult to get right.

 

[Zander1983]

Front squats put a lot more stress on your quads, and a lot less on your back.

Agree and disagree. They do place a lot more stress on your quads, but the load your core carries is - for me - larger than when doing regular squats.

 

[Wynn]

My gym has a bar pad that makes the digging tolerable. I only recently begun using them.

 

[endpoint]

i like the pain

 

[Lumberg]

When I first started doing them I felt like the bar was choking me. It's still tricky figuring out what to do with your fingers.

Just keep doing it, you'll get the hang of it Sofa.

An alternative is to do it with a clean grip but I never felt comfortabel that way.

 

[IronLion]

The clean grip is the best, strongest, most painful grip

 

[BigBadBootyDaddy29]

I love the clean grip, it's the only way I do them....let the bar rest on your delts, it just takes a little practice, and your delts will most likely be bruised, but thats a good sign.