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Front Squats

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Ak_88
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2007/06/07 17:13:28 (permalink)

Front Squats

Ahoy hoy.

I'm starting a new training routine when i start bulking again soon and one of the new exercises involved is front squats. Having not done these before, i tried them yesterday.

As far as i know there are two ways to hold/position the bar;

This is the one i was using; http://www.johnberardi.com/images/mechadv/full_front_squat.jpg

This is the other one; http://www.stadion.com/gif/squatfro.jpg

The second position i've tried but physically cannot get into the position.

The problem i had with this exercise was maintaining staiblity of the bar. Towards the end of each set i found the bar was slipping down from my shoulders/very upper arms.

I was wearing a vest at the time so i'm not sure if that had anything to do with it.

Any ideas on how i can sort this problem?

Cheers
#1

19 Replies Related Threads

    dirtyvest
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    RE: Front Squats 2007/06/07 17:21:25 (permalink)
    I do it the 1st way, mate, and have never had a problem. Make sure you have good form and keep yourself upright (if you lean then the bar will slide), get the bar right in on your throat, use the right weight and practice will make perfect

    Limits, like fear, are often just an illusion: MJ 12/9/09
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    #2
    Ak_88
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    RE: Front Squats 2007/06/07 17:27:35 (permalink)
    Cheers DV - i'll move the weight right down and get the form perfect
    #3
    dirtyvest
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    RE: Front Squats 2007/06/07 17:32:55 (permalink)
    It should help. No rest pause between reps, keep constant moevement that will up the intensity therefore requiring less weight and better form.

    That said, in this muggyness ATM, if in a vest I will dab some chalk on my shoulders for better purchase on the bar

    Limits, like fear, are often just an illusion: MJ 12/9/09
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    #4
    OoOGazOoO
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    RE: Front Squats 2007/06/07 17:40:06 (permalink)
    DV is the king of front squats.



    I actually do it with the second grip though, and feel ok, i just couldnt get to grips (bad joke i know) with the first way.
    #5
    just t
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    RE: Front Squats 2007/06/07 18:01:25 (permalink)
    i did use the second grip , took a while to get the flexibility to do it and it also hurts after afew lowish rep sets

    #6
    ukmachine
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    RE: Front Squats 2007/06/07 18:11:11 (permalink)
    Second way is much better.............
    #7
    mishima
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    RE: Front Squats 2007/06/08 12:56:44 (permalink)
    i use the second grip which is imo much better and easier for balance.
    Keep your elbows high and your reps low.
    #8
    jb
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    RE: Front Squats 2007/06/08 15:01:00 (permalink)
    I have always used the first way, and after a bit of practice, never had any problems with balance. If you get a good initial bar position when you are setting up, then the bar shouldn't move forwards to any great extent. I think that it's a matter of practising until you find the right exact set-up, and then taking it from there.

    Ah right, basically then you're a fcuking cripple who can only lie down on a bench for sports nowadays?


    #9
    Kelroy
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    RE: Front Squats 2007/06/08 18:37:48 (permalink)
    I prefer the second way. Does hurt the wrists at first but once the flexiblity comes it's fine.

    Both ways seem to do the same thing though so i guess it's whatever u prefer. Personally, I do cleans/jerks so performing front squats the second way makes sense.
    #10
    Rusev
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    RE: Front Squats 2007/06/08 23:59:29 (permalink)
    being able to front squats when you do cleans is a big help mish

    try pushing your wrists against a wall to stretch them out. rotate them hold a 5k disk on your hands and 'giggle'them'

    do them regular, persivere. if i dont front squat for a while my wrists feels stiff

    (185k max single at 74k bw) now 85k 120x3 reps (its a slow road back believe me)

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #11
    mishima
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    RE: Front Squats 2007/06/09 11:38:04 (permalink)

    ORIGINAL: Rusev

    being able to front squats when you do cleans is a big help mish



    Who said otherwise?
    #12
    wally_cork
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    RE: Front Squats 2007/06/19 18:39:31 (permalink)
    What is the benefit of going front squats as opposed to regular?

    #13
    Kaiser1
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    RE: Front Squats 2007/06/20 21:59:18 (permalink)
    I was going to ask the same thing, what are the advantages that a front squat has over a standard back squat? Do they hit different muscles?
    #14
    dirtyvest
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    RE: Front Squats 2007/06/20 22:36:13 (permalink)
    I find it primarily of benefit as I have back issues and it minimises lower back involvement - which in turn I find places a greater emphasis on the quads

    Limits, like fear, are often just an illusion: MJ 12/9/09
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    #15
    Willie
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    RE: Front Squats 2007/06/20 22:51:21 (permalink)
    It feels pretty excessive but putting loads of chalk across your delts helps to keep the bar in place, especially if you get sweaty during a workout.

    All I need is a big gun and a coupe that's crazy quick...
    #16
    dirtyvest
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    RE: Front Squats 2007/06/20 22:53:07 (permalink)
    Or simply wear a t-shirt for your sets

    Limits, like fear, are often just an illusion: MJ 12/9/09
    My journal
    #17
    Bonzo
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    RE: Front Squats 2007/06/22 15:03:53 (permalink)
    i use crossed hands style
    chalk up your shoulders if your sweating a lot. make sure the bar is right in your throat and your elbows are kept high, should be quite uncomfortable at first. keep your chin up and dont bend foreward to much. only other thing is get bigger delts, that helps too!
    #18
    Rusev
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    RE: Front Squats 2007/06/23 18:24:28 (permalink)
    it does hit the front of the legs more.

    i stopped doing heavy back squats because the form can go, you get lazy mine started turning into a good morning lots of strain on the back

    if you lean too far forward on a front squat it will fall off your clavicals, a better upright position, ie you do it right or you dont do them at all, like a nateral safety mechanisum built in to protect a back injury- thats why i like them.
    post edited by Rusev - 2007/06/23 18:25:12

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #19
    Kaiser1
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    RE: Front Squats 2007/06/23 21:41:54 (permalink)
    i stopped doing heavy back squats because the form can go, you get lazy mine started turning into a good morning lots of strain on the back

    if you lean too far forward on a front squat it will fall off your clavicals, a better upright position, ie you do it right or you dont do them at all, like a nateral safety mechanisum built in to protect a back injury- thats why i like them.



    I agree with this, I've found that too. Found myself holding much better form doing front squats, so i,m gonna stick with them.
    #20
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