Front Squat Tips?

Discussion in 'Fitness & Nutrition' started by JonDaAzn, Feb 1, 2006.

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  1. JonDaAzn

    JonDaAzn New Member

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    I've been trying to increase my front squat weight, but when I try to increase the weight I have trouble keeping my elbows up and the weight in the proper place.

    a more clear/step by step explanation

    when i start i have proper form, chest out, elbows high, bar behind/on delts/clavicle
    when i go down about halfway, the bar starts to "roll" forward onto my delts and my elbows drop
    by the time I'm at the bottom, I'm basically holding the bar in my hands and my chest and shoulders are curved in

    I can't figure out where the problem is, is it my form? or is some muscle group just not up to the task? and will this problem go away as I do the exercise more or should I be doing some sort of "supplemental" exercise?
     
  2. GTLifter

    GTLifter Banned

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    its a flexability issue
     
  3. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Have you tried widening your grip?
     
  4. therealnapster

    therealnapster New Member

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    honestly you really don't have to hold the bar there. i let the bar rest on my collar bone and barely touch it with my hands. i have horrible flexibility and this works the best.
     
  5. JonDaAzn

    JonDaAzn New Member

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    as in my arms? I can't do it olympic style because my arms aren't long/flexible enough, so I do it cross style

    I will try widening my grip

    threalnapster, the problem isnt holding it initially, I can rest it on my collarbone in the beginning, but my chest gets all out of wack the farther i go down
     
  6. therealnapster

    therealnapster New Member

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    i breathe all of my air out on the way down which stabilizes the core a lot more.
     
  7. ~stangzorized~

    ~stangzorized~ New Member

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    ban
     
  8. MP18

    MP18 New Member

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    I would actually have to say its not a flexibility issue but a quad strength issue. If you can stand holding the bar with your elbows high and the bar resting just in front of your next solidly, they your flexibility is fine. I have experienced this problem too, when I go heavy on front squats, my quads, being heavily challenged, start to take some of the load off themselves by shifting the load to the lower back by bending your trunk forward, this is an effort by the body to move the weight more efficiently using stronger muscles, unfortunately, when you do this the bar tends to slide off your shoulders. So when this happens to me I have to decide if I am either using a weight that is too heavy for my quads, or if I am just getting fatigued and need to concentrate more on keeping my back vertical, which is hard to do under heavy loads. My suggestion is either drop the weight, or concentrate harder on keeping the form good, if the latter doesn't work, it means you need to try the former

    On another note, if you want to go heavy on front squats but keep losing the bar, try doing 3 sets of 2 or 3 sets of 3, you are more likely to complete all the reps at a heavy weight if there are less of them, and its a good strength program
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you can't really keep your chest out with the crossed arm style
     
  10. DCyamaha

    DCyamaha O-line found

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    i'm not familiar with the front squat?? pics?

    edit: nevermind...google worked wonders
     
  11. PepsiMax

    PepsiMax New Member

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    Hey it's Superbri007/LancerV/Tize the IV
     
  12. therealnapster

    therealnapster New Member

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    nope, :rofl:
     
  13. therealnapster

    therealnapster New Member

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    :greddy:
     
  14. ralyks

    ralyks New Member

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    Motion seconded.
    Learn what you're talking about before trying to give advice.
    To original poster - Inhale on the way down (or at the top and hold on the way down) and exhale on the way up. Keep abs tight flexed and pushed out.
     
  15. therealnapster

    therealnapster New Member

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    thanks for the advice. you basically said the same thing as me but switched the words around. i know you inhale on the way up. on the way down you exhale and tighten up the core. nice try dbag.
     
    Last edited: Feb 1, 2006
  16. ralyks

    ralyks New Member

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    http://www.elitefitness.com/forum/showpost.php?p=5124176&postcount=825
    ggkkthx
     
  17. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Actually you should breathe in a method that feels natural, except when attempting a maximum.
     
  18. therealnapster

    therealnapster New Member

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    fuck just do what ever feels natural and what helps you lift best. i do it my way and it works fine. im sure others have their own way as well.
     
  19. ralyks

    ralyks New Member

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    Yeah, I mean really, who cares about doing things right.
    So then shouldn't you breath properly, so when attempting a maximum it isn't 'un'natural?
     
  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    during a max attempt you don't wanna let your air out
     
  21. ralyks

    ralyks New Member

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    Until you hit your sticking point?
     
  22. Devil

    Devil I have become my terror. OT Supporter

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    if you hit a sticking point and let your air out, you're setting yourself up for disaster
     
  23. therealnapster

    therealnapster New Member

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    sticking point. ohhhhhhh i likey. :mamoru:
     
  24. btatedash

    btatedash New Member

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    I saw in one of CT's articles (I think) where he said that if you could scratch the back of your head/neck, you were flexible enough to hold the bar olympic style. I've tried this, and I can never seem to get it right. When I do them w/ arms crossed it seems to interfere with my breathing somehow- like my chest is getting compressed or something.

    Anyone have any links to a super clear and illustrated description/how-to of the olympic style?
     
  25. ralyks

    ralyks New Member

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    Sounds logical. From the squat article I posted it says to forcefully exhale at your sticking point, is that not a good idea? I have always slowly exhaled on the way up, it keeps me from feeling like passing out.
     
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