Workout Vids -Front Squat and Snatch dead - Form?

[coolcolj]

I can't seem to break parallel unless I sit back a bit, as shown by me hitting the pins in the first rep of 225lb set, all the other ones I sat straight down, and my ROM is maxed out at parallel, hams hard aginst the calves.

Should I sit back a bit?

almost blacked out on the 245lb set, fatigued from the snatch grip deads I did before hand

2.5megs - right click and save before viewing
http://www.members.optushome.com.au/blitzforce/Frontsquat/CCJ_FrontSquats_225_245_11thJune03.mpg


SnatchGrip deadlift clip - should my shins be more vertical, and back more horizontal?

1.5megs - right click and save before viewing
http://www.members.optushome.com.au...lift/CCJ_SnatchDeadlifts_225x3_11thJune03.mpg

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workout

Power Snatches

Warmups - Did 2 Hang power snatches with an overhead squat 45lbs, 75

Rest - 2 mins

Hang Powersnatches - 95lbs 2 x 3, 115lbs x 3,
Powersnatch - 135lbs 2x2
1 Power Snatch + 1 Hang powersnatch 135lbs 2 sets
Hang Powersnatch 115lbs 3x3

Form was horrid today - no snap or speed.


Snatch Grip Deadlifts onto toes with shrug

Warmup sets - 135lbs x 5
Tempo 1020 - Rest 2-3mins

185lbs x 3, 205lbs x3, 225lbs 4x3

form was decent, grip was solid no straps needed! Felt it in the hams for sure, but funny thing is my lower back hardly felt anything.


Front Squats - No belt

Warmup sets - 45lbs x5, 95x5, 135x 3
Tempo 1110 - Rest 1-3mins

1 sec pause at bottom
185lbs x3, 205 x3, 225 x 3, 245 x 2

Full Back squat 135 x 10

Form was solid, I'm surprised, been a while since I hit these heavy. Bolt upright, however even though my hams are pressed hard against my calves, I'm only at parallel or just under - legs too big I guess.
Nearly blacked out on the 245lb sets - felt pretty heavy. 225lbs wasn't too bad.

Doing the back squat straight sure made it obvious the differences in feel of the 2 exercises, could really feel the hammies working in the back squat.


Core and Remedial Work

Alternating between hypers and one ab exercise - 1mins rest

Hyper Extensions
Tempo 11X0 - 1 sec pause on the floor
+55lbs (Oly Bar) 2x8 Snatch grip in hands

Hyper Back Extensions - pad on stomach
Tempo 11X0 - 1 sec pause on the floor
+55lbs (Oly Bar) 2x8 Snatch grip in hands
could really feel these in the erectors and glutes more

Reverse Hypers on Hyper bench - BW x 12 - erectors were hurting!

Hanging Straight leg Raise Pikes
BW x 8

Russian twists
BW 2x12 each side

Abs were fried from the front squats!

 

[b fold the truth]

Why wouldn't you sit back more???

B True

 

[coolcolj]

well that makes me lean forward a bit more, putting pressure on my wrists, and tends to tip me forward.

I dunno. I have to think in terms of racking a squat clean

 

[MsBeverlyHills]

cant really help out your back problem... but I was curious what the weight distribution is bet. your wrists and front shoulders... is it like 50/50??? it looks like your wrists are holding more...

thanks!

 

[coolcolj]

cant really help out your back problem... but I was curious what the weight distribution is bet. your wrists and front shoulders... is it like 50/50??? it looks like your wrists are holding more...

thanks!

maybe 90% on shoulders and 10% on wrists. It's mostly on my shoulders. fingers are there to stop it rolling forward

 

[Zander1983]

Snatch-grip deads look solid. You really need bumper plates so you can drop it after the shrug. One thing's for certain, it fries your grip when you do it that way, without bumpers.

 

[MsBeverlyHills]

heres how I do front squats--

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

maybe if you switch your grip...you would be able to sit back a bit (of course your shoulders will turn into hamburger... haha)

 

[coolcolj]

Well these are deadlifts so you don't drop em, if they were explosive pulls then yes, but lowering em builds more muscle and strength


grip was solid yesterday - no problems here - the plates pinches are helping.

 

[coolcolj]

heres how I do front squats--

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

maybe if you switch your grip...you would be able to sit back a bit (of course your shoulders will turn into hamburger... haha)

that way is dangerous - barbell can slip out very easily and it's harder on the wrists. Also It's not spefiic for my needs with all the cleans I do.

Well everyone has differnet leg levers, so it's difficult to compare form

 

[MsBeverlyHills]

I agree...that way sucks....someone should invent a front squat bar that hooks around your neck or something... LOL!!

 

[coolcolj]

you should try it with straps around the bar - and then holding onto them like handles, works good.

 

[PolishHammer1977]

I think you can sit back on the front squats man. Nice tempo btw. I also like the snatch deads. Good job man.