Front Squats

[jenscats5]

I know how to do them....but want to add weight.....Been using 40lbs on a standard bar but the bar hurts my arms sitting on them, even with a towel rolled over the bar.....

Anyone do these or use anything to help??

 

[anthrax]

Neither pussy pad nor towel for me

The barbell should rest on your anterior deltoids and clavicle bones

It hurts a bit but your legs should hurt even more so you don't notice the pain

 

[Santa_Claus]

I know how to do them....but want to add weight.....Been using 40lbs on a standard bar but the bar hurts my arms sitting on them, even with a towel rolled over the bar.....

Anyone do these or use anything to help??

Did you try doing them with an olympic stance?

http://www.herculesacademy.com/jpg/theresa.jpg

 

[jenscats5]

Did you try doing them with an olympic stance?

http://www.herculesacademy.com/jpg/theresa.jpg

I guess I have the bar too low.....I've been, like, crossing my arms in front of me to grip the bar & the bar rests on my front delts.... I'll try the other grip next time & see if it helps......

 

[jenscats5]

Neither pussy pad nor towel for me

The barbell should rest on your anterior deltoids and clavicle bones

It hurts a bit but your legs should hurt even more so you don't notice the pain

Actually my arms hurt worse than my legs, preventing me from upping the weight to beat up my quads....

 

[Scotsman]

Definitely try the clean grip as opposed to crossing your arms. This allows the delt to flex more and gives a little more padding. It also keeps the weight from rolling back into your throat.

Cheers,
Scotsman

 

[Madcow2]

Actually my arms hurt worse than my legs, preventing me from upping the weight to beat up my quads....

Where is the bar on your arms? In the clean grip with elbows high and fingers under the bar, the bar will rest and be fully supported on your clavicles (basically the slot between your front delt and throat. Your torso and structure should fully support the bar - almost like a back squat (your arms don't hurt there).

 

[jenscats5]

Definitely try the clean grip as opposed to crossing your arms. This allows the delt to flex more and gives a little more padding. It also keeps the weight from rolling back into your throat.

Cheers,
Scotsman

I'm definitely going to try the clean grip next week......

Where is the bar on your arms? In the clean grip with elbows high and fingers under the bar, the bar will rest and be fully supported on your clavicles (basically the slot between your front delt and throat. Your torso and structure should fully support the bar - almost like a back squat (your arms don't hurt there).

I guess I could say the bar is sitting on the front part of my upper arms - above the bicep, but below the shoulder......hard to describe.....

 

[Madcow2]

I guess I could say the bar is sitting on the front part of my upper arms - above the bicep, but below the shoulder......hard to describe.....

Bingo - unless it's well back on the delt your torso can't support it and it winds up being a lot of muscular effort. You have to get that bar closer to your throat and calvicles. This is easiest in the clean grip (even if only your fingertips can get under the bar). You may find it hard and have to work on wrist and elbow flexability in the clean grip variation. See how it goes and post back.

Here are both variations with animation. Note the bar positioning is as far back as possible in both.
http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html
http://www.exrx.net/WeightExercises/GluteusMaximus/BBFrontSquat.html

 

[jenscats5]

Bingo - unless it's well back on the delt your torso can't support it and it winds up being a lot of muscular effort. You have to get that bar closer to your throat and calvicles. This is easiest in the clean grip (even if only your fingertips can get under the bar). You may find it hard and have to work on wrist and elbow flexability in the clean grip variation. See how it goes and post back.

Here are both variations with animation. Note the bar positioning is as far back as possible in both.
http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html
http://www.exrx.net/WeightExercises/GluteusMaximus/BBFrontSquat.html

Thank you for the links -- my hand placement is similar to that in link #2 -- but now I'm thinking I have the bar too low on my arms, hence my problem....

This is a new movement for me -- I usually do back squats/standard squats but my trainer is having me do these now.....

 

[Jim Ouini]

Thank you for the links -- my hand placement is similar to that in link #2 -- but now I'm thinking I have the bar too low on my arms, hence my problem....
QUOTE]

I'm plan on doing these soon as well and had some of the same concerns. In the past I've had some problems with bar too far in front/low. And I've had it too far back/high up against my pencil-like neck so that it almost choked me

I've yet to find that perfect 'pocket' for the bar to rest in.

Something I need to practice (I've never dedicated myself to learning it)

 

[musketeer]

Maybe we have not considered your upper body development. If you do not have a substancial amount of mass on your shoulders and arms (even upper pecs), then the bar will be resting on skin and bone - not comfortable!

 

[jenscats5]

Maybe we have not considered your upper body development. If you do not have a substancial amount of mass on your shoulders and arms (even upper pecs), then the bar will be resting on skin and bone - not comfortable!

Well, after I posted this my trainer had me going back to normal squats....