Front squats!

[majutsu]

All right. I have always worshipped at the temple of the back squat. But I've been trying to build mass lately (versus power alone), and I was looking for alternatives to isolate the load a little to the quads. Front squats sure are interesting! It took me a while to get an acceptable form. I'm only about 60% of my back squat 1rm right now. I think I'm going to do only front squats for the next 6 weeks, no back squats for that time. I'm also impressed with the olympic guys and how they front squat 400lbs or so during the clean and jerk! I like the way it burns the outer sweep of the thigh more.

Anyone got some words, tips, experiences, science with the front squat?

I saw an emg study with quadriceps activation being the same despite lighter loads (their folks were at 75% of their back squat . . . ).

 

[Madcow2]

Great exercise - just some general stuff that you likely already know quite a bit of but maybe something in here is valuable.

If you are able to use the clean grip/rack it's infinitely preferable. A lot of people don't get the bar far back enough and try to rest it on the delts rather then in the slot created by scooping your shoulders forward/inward and keeping your elbows high so that it rests easily on the clavicles. Try to keep elbows high in the hole and powering out. A good set of OL shoes can really help you get into a good comfortable position at the bottom. This is a 'tough exercise' - it's just not an ultra comfortable easy to perform lift. It's very productive - 2nd only to the backsquat but finding someone who loves to do them is almost impossible, even if you find people who are exceptional at performing them.

EDIT - oh yeah, if your wrists are tight stretch by holding arm straight down, back of elbow facing outward at 90 degrees across your body, pull up on your fingers (the 3 middle ones) and gradually stretch and hold. Get in the habit of doing this and along with performing the front squats you'll get a lot more comfort.

 

[mekannik]

Shoulder width or wider stance

Toes pointed slightly out

Do not look down

Keep the reps low, up volume with mutliple sets

 

[musketeer]

Keep the reps low as form tends to break down easily and shitty reps are a complete waste of time with the front squat. Get good at going all the way down - it gets easier every workout until it feels really comfortable. I like to do OVERHEAD (snatch grip squats) as my warmup sets as I pyramid up:

Overhead:
1 x 15 x 0 lbs (broom handle)
2 x 10 x 45
1 x 6 x 65
1 x 5 x 85
1 x 5 x 110
2 x 5 x 135 (tough at the moment!)

Front Squat
1 x 5 x 135
1 x 2 x 185
1 x 2 x 225
2 x 2 x 275 (current retraining max)
1 x 5 x 185 (back off set for form)

 

[MsBeverlyHills]

-wear long sleeved Ts or get used to bruised up shoulders
-use a clean grip (not folded hands over bar).
-Full range of motion (just like you would on back squats)- BREAK PARALLEL!

 

[blut wump]

I've never had any problem with these using a crossed grip. I just feel a lot more secure with that rather than the clean grip - probably poor flexibility. Within a few sessions I was doing triples with around 70% of my belted backsquat 1RM.

I like the movement. It lets you get good and deep with a feeling of real stability as your torso simply moves up and down. I can't say I'm as fond of it as the backsquat but it makes for a good variant. I've not done it long enough to point to any specific benefits but I felt it had to be good for my core.

 

[Naeem]

I like front squats more. More development in the quads for me by far. Im not too interested in the large glutes/hams from back squats as much to be honest either.

As for clean grip, ive been working on my piss poor flexibility to be able to do it this way, I just do it cross gripped which I feel is a hinderance.

Thanks for the tips madcow, gonna try them next squat day.

 

[anthrax]

I can't keep my elbows parralel: They 're more like a V and only the tips of my fingers are on the barbell

Is it OK? (it's been okay so far and the bar stays close to my throat)

 

[Guinness5.0]

I can't keep my elbows parralel: They 're more like a V and only the tips of my fingers are on the barbell

Is it OK? (it's been okay so far and the bar stays close to my throat)

I have the exact same problem/question.

 

[mekannik]

anthrax & guinness5.0


you are fine. Work on your forearm/wrist flexibility with some stretching and you will eventually be able to get more of a "grip" on the bar.

I do not know if you saw the video clip posted by CoolColJ a while ago - the one with Chad Ikei explaining the clean and snatch. The only contraindication was for guys (and girls) whose upper arms would impede them from touching the bar at all in the racked position. Otherwise - you can technically squat with the bar just sitting in the front delt cavity (arms straight ahead, parallel to the ground). This requires keeping the back very upright, which is not a bad thing.

So, prior injury/huge arms aside - just keep stretching and front squatting.

 

[AlwaysOn]

Great exercise - just some general stuff that you likely already know quite a bit of but maybe something in here is valuable.

If you are able to use the clean grip/rack it's infinitely preferable. A lot of people don't get the bar far back enough and try to rest it on the delts rather then in the slot created by scooping your shoulders forward/inward and keeping your elbows high so that it rests easily on the clavicles. Try to keep elbows high in the hole and powering out. A good set of OL shoes can really help you get into a good comfortable position at the bottom. This is a 'tough exercise' - it's just not an ultra comfortable easy to perform lift. It's very productive - 2nd only to the backsquat but finding someone who loves to do them is almost impossible, even if you find people who are exceptional at performing them.

EDIT - oh yeah, if your wrists are tight stretch by holding arm straight down, back of elbow facing outward at 90 degrees across your body, pull up on your fingers (the 3 middle ones) and gradually stretch and hold. Get in the habit of doing this and along with performing the front squats you'll get a lot more comfort.

holy shit, you rest on your clavicles?

is that safe?

 

[majutsu]

I love them. Subbed them for the first time today. 3 sets 12 at 50% 1RM. My legs are burning. Couldn't bend them for a while . . . lol.

 

[mekannik]

holy shit, you rest on your clavicles?

is that safe?

As to every other skeptic who doubts the benefits and veracity of the olympic lifts - yes it is completely safe. Along with back squatting ATF with no belt.

BUT typically the lift is made easier and safer with those silly olympic lifting shoes. You know, the ones with the wood heel, that you say are lacking in the olympic style squatting to Chuck's.

By the way, where is that list you promised of olympic lifters who prefer chuck's over olympic shoes for their workouts???


Still waiting on that one....

 

[anthrax]

I think I read somewhere that your front squat should be around 80% of your back squat (both ass to the grass of course)

 

[majutsu]

I think I read somewhere that your front squat should be around 80% of your back squat (both ass to the grass of course)

Dude?!? I'm working on it, OK? Jeez . . .

I read that if your front squat is not 80% of your back squat, then you are using your lower back too much when you squat, and these imbalances will injure you badly over time. Dave Tate of Westside is in bad shape now due to years of squat imbalances. They recommend training with both loads, front and back, for sport longevity. Also, the same can be said of right/left asymmetries, which is why single leg squats or dumbell shoulder movements are so useful. Correcting your front/back and right/left asymmetries will make you look more balanced aesthetically and therefore more beautiful, will improve your sport longevity, and improve your health and decrease your old-age injuries. All excellent reasons to front squat today!

And my legs were bloated and swollen on completion of the set. I have rarely experienced an old-school bodybuilder pump. It felt like an inky pain leaking into my muscles in a rolling cramp from my knee to my hip in the front. Then a very intense burn with a tremendous feeling of swelling and growth . Very impressive indeed. I think I am really going to enjoy this front squat experiment!

 

[NorgePrecision]

I have not had a problem with my arms crossed over the bar. It's all preference. We're all working the same area here and I doubt the type of grip you have has anything to do with the quads.