Front squat form when training for strength?

Discussion in 'Fitness & Nutrition' started by mandrew, Oct 5, 2008.

Thread Status:
Not open for further replies.
  1. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    Should I be doing front squats with a wider stance or narrower stance when I'm trying to build strength? I've been doing them with my heels about 8" apart to emphasize quad strength, but I don't know if it's risky for my knees to be doing 3RMs with that kind of stance.... Just curious cause I notice most oly lifters do their front squats with a real wide stance when doing clean and jerks, and front squats are their game after all.

    thanks
     
  2. 4cd-Air

    4cd-Air Rape seemed like the next logical step

    Joined:
    Oct 4, 2001
    Messages:
    9,899
    Likes Received:
    1
    are you training to simply increase front squat strength or do you have a sport specific purpose?
     
  3. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    My goal is just to get reasonably strong with minimal wear and tear on my body. I don't play any sports.
     
  4. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    a little wider than shoulder width
     
  5. deadbolt

    deadbolt New Member

    Joined:
    Apr 18, 2004
    Messages:
    21,374
    Likes Received:
    0
    Location:
    Southern California
    same width as the position you catch your clean
     
  6. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    depending on your definition of "reasonably strong" that may not be possible...
     
  7. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    i'd say front squatting 315 for reps is pretty BOSS
     
  8. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    i said minimal wear and tear... I know if I am full squatting 405 for reps and benching 300+ I will not have the healthiest joints and so on... I just want to minimize the damage I do so that I can actually use my body as pain-free as possible. Basically i don't want to do things the stupid way, that's why I'm asking about front squat form when going heavy.
     
  9. scent of a wookie

    scent of a wookie OT Supporter

    Joined:
    Jun 5, 2004
    Messages:
    13,244
    Likes Received:
    0
    Location:
    Western, MD

    no
     
  10. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    thanks, that helps a lot
     
  11. 4cd-Air

    4cd-Air Rape seemed like the next logical step

    Joined:
    Oct 4, 2001
    Messages:
    9,899
    Likes Received:
    1
    agreed

    feet at shoulder width or slightly wider, toes slightly out


    found this...may need to skip forward a little to find what you need

    http://www.youtube.com/watch?v=wmEDhihtu74
     
  12. Hamster

    Hamster Active Member

    Joined:
    Aug 25, 2003
    Messages:
    3,628
    Likes Received:
    0
    Location:
    San Diego, CA
  13. DaFreak963

    DaFreak963 New Member

    Joined:
    Mar 4, 2008
    Messages:
    9,400
    Likes Received:
    0
    Location:
    The Yay
    see i f you can go "ass to grass" every other week if you want to "take it easy on your joints." That will put some size on your thighs quickly and get you strong
     
  14. Ferrari430

    Ferrari430 New Member

    Joined:
    Mar 18, 2007
    Messages:
    666
    Likes Received:
    0
    Location:
    Canada
    I've heard ass to grass can be stressfull on the knees..Any truth to this? Also, how low is ass to grass? I'm starting to squat and my thigh's go just below parallel.
     
  15. DaFreak963

    DaFreak963 New Member

    Joined:
    Mar 4, 2008
    Messages:
    9,400
    Likes Received:
    0
    Location:
    The Yay
    if you watch any olympic lifters they go as low as possible on both the snatch and the clean and jerk. If you do it right, and im guessing in a controlled maner in your case, youll be fine. If you're just passing parallel go lower but you will have to work on your ankle and hip flexibility
     
  16. 4cd-Air

    4cd-Air Rape seemed like the next logical step

    Joined:
    Oct 4, 2001
    Messages:
    9,899
    Likes Received:
    1


    :hsugh:
     
  17. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    I just tried parallel box squats twice in the last month... Other than that all I've done was full back squats and full front squats, going well below parallel for both.

    I don't feel like either is particularly rough on my joints as long as my form is good, and I do a solid warm-up to open my hips up and warm up my knees. Parallel box squats left me with virtually no residual feeling in my knees after performing them, so I felt like they are the most pressure-free exercise on my knees.

    Then again, when I did front squats yesterday for the first time in a month or two, my knees actually felt a very nice tingle. After doing them consistently for months though I feel soreness in my knees if I don't back off for a week or two.


    Anyway, right on for the info deadbolt and everybody else. I'll stick to a shoulder-width stance when i go real heavy.
     
    Last edited: Oct 6, 2008
  18. Yail Bloor

    Yail Bloor OT Supporter

    Joined:
    May 5, 2002
    Messages:
    57,466
    Likes Received:
    7
    Location:
    the streets
    jump as high as you can

    note where you planted your feet on your descent

    i've heard using that for your squat stance is ftw
     
  19. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

    Joined:
    Jun 4, 2000
    Messages:
    64,990
    Likes Received:
    690
    For deadlift yes, not for squatting.
     
Thread Status:
Not open for further replies.

Share This Page