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200kg hands-free front squats

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Doc D
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2008/05/17 15:51:10 (permalink)
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200kg hands-free front squats

Yes, I know that bodybuilders are weak, vain, narcissistic, etc. - so feel free to excoriate me for posting this link to a clip of Rockel training legs:

http://www.youtube.com/watch?v=nRO3cn3mwdE

I only use hands-free front squats when warming up; I don't think that I've even used 100kg. Hence so to see somebody working up to 200kg in this fashion after so many sets/reps (and shortly before a show) is extremely impressive in my eyes. Keine Ueberraschung, dass der Typ solche Beine hat!

Senex decrepitissimus, sponsus amicissimus, pater devotissimus.
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    veganlifter
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    RE: 200kg hands-free front squats 2008/05/17 18:02:50 (permalink)
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    aye it is impressive, well, doing 200kg front squat is no matter what

    but the hands shouldnt really do anything anyway? I am no expert in this, but few weeks back when i messed up my shoulders and couldnt get the fingers under the bar, Alan had me doing fronties with a rope wrapped behind my head, so no bar contact at all, and i did a triple with 135 and a double with 145, which are within rep or so from my bests.

    Was sh1tting myself though thinking the bar will drop! Which probably explains why my back position was probably best yet
    #2
    Doc D
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    RE: 200kg hands-free front squats 2008/05/17 19:47:26 (permalink)
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    The hands certainly do help - less so with arms crossed, but definitely with a rack. As the weight gets heavier, the tendency is always to move towards the pattern of movement of a back squat, and the hands help to keep the bar stable as this happens. Hence the purity (and difficulty) of the hands-free version. I ought to try, but I imagine that I would lose at least 25% with hands-free technique. But then again, my front squat technique is abysmal.

    I've never heard of the rope version that you describe. Does this mean that you had the rope passed around the back of your neck, with your elbows raised up at the front and hands grabbing the rope as far back as your shoulder permitted? That sounds like quite a nifty idea.

    Senex decrepitissimus, sponsus amicissimus, pater devotissimus.
    #3
    veganlifter
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    RE: 200kg hands-free front squats 2008/05/17 19:49:32 (permalink)
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    yes exactly as you described. i thought it was a genius way to learn a good front squat posture. Pulling the rope helped to keep the elbows up, which again helps keeping the posture and barbell in position.

    yeah i agree that on top sets and grinder reps the barbell goes too much in the hands and you tend to lean forwards - not a good habit though.
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    Monster T
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    RE: 200kg hands-free front squats 2008/05/18 10:21:38 (permalink)
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    That is impressive, think I may give the hands free style a shot too.

    MT

    6ft 5", approx 22 stone. 

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    #5
    Doc D
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    RE: 200kg hands-free front squats 2008/05/18 10:27:53 (permalink)
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    For anybody interested, here is the resource through which I first heard of this version of front squats (by J.V. Askem, before his untimely demise):

    http://jva.ontariostrongman.ca/FS.htm

    Senex decrepitissimus, sponsus amicissimus, pater devotissimus.
    #6
    iaink
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    RE: 200kg hands-free front squats 2008/05/18 10:44:38 (permalink)
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    Thats some good lifting!

    Stonehenge
     
    Where the banshees live and they do live well
    #7
    Polythemus
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    RE: 200kg hands-free front squats 2008/05/19 22:47:16 (permalink)
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    I remember JV Askem used these
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    Doc D
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    RE: 200kg hands-free front squats 2008/05/20 09:35:39 (permalink)
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    As it's a deload week, I was inspired to mess round with these in my lower body session. I'd only done Frankenstein-stye before (i.e. arms straight out), but this time emulated Rockel's arm position. This naturally developed into a technique in which I clasped my hands as if in fervent prayer (not inappropriate), holding them as high as possible. Just did sets of 3, working up from empty bar to 100kg. I'd guess that I could definitely have done 110kg, and probably 120kg (or a little more) if fresher (not the point in a deload week!) This would equate to something like 80% of what I could do with an Olympic rack.

    The position was more solid that I expected. The bar actually sat quite comfortably on my delts; with a rack, it tends for me to interfere more with the clavicle/AC joint. But the effort of keeping my hands that high was tangible: front delts are insanely sore (DOMS, not bruising).

    This is probably of no interest to anybody, and should not distract from Rockel's performance!

    Senex decrepitissimus, sponsus amicissimus, pater devotissimus.
    #9
    iaink
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    RE: 200kg hands-free front squats 2008/05/20 10:21:34 (permalink)
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    This is probably of no interest to anybody


    No Doc it is as I may play with this position as I would love to do front squats but carn't do em in the clean position and arms crossed carn't get any weight on the bar before I tip forward.

    Stonehenge
     
    Where the banshees live and they do live well
    #10
    Doc D
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    RE: 200kg hands-free front squats 2008/05/20 11:06:46 (permalink)
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    The Rockel position is not a million miles from arms crossed, but I actually found it a little easier to keep my elbows high - actually seeing my hands clasped in prayer reminded me to keep them high and forced up. Having had some problems with my AC joints, I found the apparently reduced pressure on them a bonus (although this might simply be a consequence of the light load). I also suspect that the position of the arms makes a little (probably very little) difference to the balance (cf. putting arms out to the front for hip belt squats for balance, holding light weights in front for 1-legged squats).

    Senex decrepitissimus, sponsus amicissimus, pater devotissimus.
    #11
    Combat
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    RE: 200kg hands-free front squats 2008/06/01 00:58:59 (permalink)
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    Thank you for sharing the vid. That lift is impressive!

    Strong bodybuilders are a rare breed.
    #12
    Doc D
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    RE: 200kg hands-free front squats 2008/06/01 10:58:12 (permalink)
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    ORIGINAL: Combat
    Strong bodybuilders are a rare breed.


    In all fairness, I have known some very, very strong bodybuilders - my introductory comment was intended to be a little ironic. But I have also had much experience to validate your comment too!

    Senex decrepitissimus, sponsus amicissimus, pater devotissimus.
    #13
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