Front squat problem

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Wouter
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Front squat problem

Post by Wouter » Wed Oct 17, 2007 7:21 am

Hello, I've got quite a problem when doing front squats: when I put the bar on my shoulders, it inflicts pain where they push. I also haven't got the wrist mobility to hold the bar like http://www.exrx.net/WeightExercises/Oly ... Squat.html.


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Post by pdellorto » Wed Oct 17, 2007 7:29 am

JV Askem to the rescue!

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

Lots of Front Squat variations for use folks who can't quite get our arms into position.

Hope that helps,

Peter

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Post by Matt Z » Wed Oct 17, 2007 8:27 am

I have the same problem. If I hold the bar, I can't get my elbows up high enough and end up holding the bar in place with pure arm strength. If I hold the bar on my fingertips or do the hands free version, the bar presses on my throat. This also prevents me from being able to clean properly. The best I can manage is a pure power clean where I recieve the bar in a fully upright standing position, which is really rough on my wrists with heavier weights.

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Post by stuward » Wed Oct 17, 2007 8:32 am

Try this. http://stronglifts.com/5-ways-to-improv ... technique/

There are some good wrist stretching exercises.

Stu

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Post by KPj » Wed Oct 17, 2007 9:47 am

What about just doing it with arms crossed over the bar?

Other than the carry over to cleans, I don't understand what could be bad about the arms crossed version.....?


KPj


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Post by stuward » Wed Oct 17, 2007 10:16 am

It's not bad unless you want to transition from a clean or to a press.

Stu

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Post by Matt Z » Wed Oct 17, 2007 11:39 am

"Other than the carry over to cleans, I don't understand what could be bad about the arms crossed version.....?" - KPj

These can hurt like hell with a heavy barbell, but other than the discomfort I don't see any problem with them.

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Post by Matt Z » Wed Oct 17, 2007 11:43 am

PS.) Heavy Push Presses are also a little uncomfortable for my wrists, but not nearly as bad as Power Cleans. Also, I've noticed that while doing Push Presses and Military Presses I can only touch the bar to my upper chest while using relatively heavy weight. With lighter weights the bar just hovers an inch or two over my collarbones.

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Post by Wouter » Wed Oct 17, 2007 12:09 pm

Thanks for the replies, I'll incorporate the front squat in tonight's training.

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Post by KPj » Thu Oct 18, 2007 3:18 am

Just keep at it with the front squats, regardless of grip. Front squats are my main quad exercise just now, I do them alot using lot's of varieties - wide and close stance, deep squats, squat to box etc. Some times i do lunges with the front squat grip as well. I use the arms crossed version as I also don't have the flexibilty in my wrists.

I reckon it took me atleast 3-4 weeks for this exercise to feel natural, which is a lot longer than most new exercises, but it's been worth it.

KPj

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Post by Hoister » Thu Oct 18, 2007 7:49 am

When i back squat, i am typically a good morning squatter.

Front squats however, force me to keep my torso in a more vertical position - otherwise i fall over, drop the bar etc. So i find it to be one of those exercizes on my "least" favorite list, but most "important" list as well.

Took me forever to get used to doing them.

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Post by Matt Z » Thu Oct 18, 2007 8:28 am

Supposedly Low-bar Powerlifting Squats involve more forward lean than High-bar Olympic Squats, however I've found the opposite to be true. For me, it's actually much easier to stay upright in the low-bar position.

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Post by Matt Z » Thu Oct 18, 2007 8:47 am

The difference is really night and day. When I used to squat high-bar, squating was awkward and uncomfortable. I had to constantly resist the tendancy to bow forward on the way up and shift onto the balls of my feet. However, when I started squatting low-bar things just clicked. I used to hate squats, but now they're probably my favorite exercise.

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Re: Front squat problem

Post by Kenny Croxdale » Thu Oct 18, 2007 9:01 am

Wouter wrote:Hello, I've got quite a problem when doing front squats: when I put the bar on my shoulders, it inflicts pain where they push. I also haven't got the wrist mobility to hold the bar like http://www.exrx.net/WeightExercises/Oly ... Squat.html.
Wouter,

Here is a solution to you wrist flexibilty. [http://www.t-nation.com/readArticle.do?id=1276773]

Notice how the lifter us using wrist straps for the front squat in this article. This works well for those with wrist flexibility.

Kenny Croxdale


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