tips for front squat & bent over rows

[kiosk]

just started doing these on 5x5..

in the front squats looking for movement tips how not to f'ing choke with the bar in your neck and also cant see my feet positioning cause cant look down...

the bent over bb rows, I have hard time focusing on the movement cause just keeping form is a pain in the ass, how far do you bend over? i feel like fallin over sometimes....really cant use any heavy weight at all

 

[StuWard]

http://stronglifts.com/5-ways-to-improve-your-front-squat-technique/

For the bent rows there are 2 ways. Some do them to 45 degrees.

A better way is from the ground. Arch your back and stick you butt back. Get your back horizontal. Bend your knees until you can reach the bar. Grab the bar and explosively lift the bar into your lower chest. Be careful when using low weights so you don't hit to hard. Once you're at your working weight, pull as hard as you can. Make sure your lower back stays still. Rounding or flexing the upper back is acceptable. Do a search for Pendlay Rows.

http://stronglifts.com/how-to-perform-the-pendlay-row/

Stu

 

[s8nlilhlpr2]

Front squats are awesome..the choking feeling? get used to it! Actually, there's a little you can do..depends on how close your form is already. Before you pickup the bar, grip it overhand and rotate your shoulders/chest up then just relax your hands and slide under into the rack position. With the weight on the front of your shoulders/upper chest, it will be ON your throat, but not pressed in too tightly. With heavy weight, it will slide against your throat (at least it has for me). Take a breath of air and brace/block your neck against the weight; kinda push with your neck.

You won't be able to see your feet very well without tipping the bar forward. Hopefully you can feel the position out closely enough, or get a partner/mirror to check. As long as your elbows stay above/parallel to the ground the weight will stay on your shoulders. If you dip forward or round your back at the bottom, the weight will roll off.