Front squats Tips?

dwolfe1985
dwolfe1985 Posts: 100 Member
edited November 13 in Fitness and Exercise
Was taking a break from back squats so did some 95kg front squats to test it out as haven't really tried them and all i can say is wow they are uncomfortable! lol used the arms crossed method and its digging into my shoulders and windpipe to the extent i was going red faced even though the weight wasn't really a struggle. Anyone have some tips or is it just a case of getting used to it?

Replies

  • Lofteren
    Lofteren Posts: 960 Member
    That's just how they are. One thing you'll want to do is build some mass in your deltoids and traps. The stronger your shoulder girdle, the easier it is to hold that bar across your shoulders. As far as the windpipe problem, just get your air before you get the bar on your shoulders so you don't have to breathe much during your set.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    dwolfe1985 wrote: »
    Was taking a break from back squats so did some 95kg front squats to test it out as haven't really tried them and all i can say is wow they are uncomfortable! lol used the arms crossed method and its digging into my shoulders and windpipe to the extent i was going red faced even though the weight wasn't really a struggle. Anyone have some tips or is it just a case of getting used to it?

    You get used to it.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    dwolfe1985 wrote: »
    Was taking a break from back squats so did some 95kg front squats to test it out as haven't really tried them and all i can say is wow they are uncomfortable! lol used the arms crossed method and its digging into my shoulders and windpipe to the extent i was going red faced even though the weight wasn't really a struggle. Anyone have some tips or is it just a case of getting used to it?

    I would suggest just using the bar until you get use to it, 95kg's is not exactly a "learning" weight. LOL
  • JoRocka
    JoRocka Posts: 17,525 Member
    Sam_I_Am77 wrote: »
    dwolfe1985 wrote: »
    Was taking a break from back squats so did some 95kg front squats to test it out as haven't really tried them and all i can say is wow they are uncomfortable! lol used the arms crossed method and its digging into my shoulders and windpipe to the extent i was going red faced even though the weight wasn't really a struggle. Anyone have some tips or is it just a case of getting used to it?

    I would suggest just using the bar until you get use to it, 95kg's is not exactly a "learning" weight. LOL

    this... seriously.

    back down.

    and also this
    You get used to it.
    with the proper weight.
  • dbmata
    dbmata Posts: 12,950 Member
    yeah, and just try to get the right rack, your wrists will get used to it.
  • slaite1
    slaite1 Posts: 1,307 Member
    When I started doing front squats (I only ever did back squats) I looked up CROSSFIT demos on YouTube. They do these slow, step by step instructional videos that even show the line your body should make. Helped me immensely with front squats and overhead squats!! Elbows up!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    edited February 2015
    Use your middle 3 fingers to stabilize the bar (don't actually hold it). Rest the bar more on your shoulders, less on your collarbone. I saw a great vid about this a while back... I'll see if I can find it.

    @ItsCasey‌ - if you see this, do you still have that front squat vid from a while back with mobility tips?
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    edited February 2015
    Tagging for the tips.
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    This probably won't address your specific issues, but these are just my overall thoughts.

    1) Warm up your wrists and work on your wrist flexibility before lifting. I use a front rack position with the bar resting on three fingers. Open your hands. It actually rests across my traps and shoulders.
    2) Drop the amount of weight you are using by A LOT.
    3) If you don't have olympic lifting shoes, front squats can be helped out quite a bit by putting a small plate under your heel. I added 40# to my front squat immediately just by putting on oly shoes.
    4) If you're not accustomed to the lift, it might require a lot of core stability to get to proper depth that won't come as naturally as in the back squat that you train more frequently. Thus, maybe start with sets of lighter pause front squats. This can also help your body get used to the hip and ankle mobility required for full depth front squats. You're squatting between your legs more than squatting backwards.
    5) There might be a tendency to fall forward. You want to be as upright as possible in a front squat so practice some sitting up right in squat stance. Using a kettlebell and working up to sitting in this stance for a couple minutes per day can help.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    Sam_I_Am77 wrote: »
    dwolfe1985 wrote: »
    Was taking a break from back squats so did some 95kg front squats to test it out as haven't really tried them and all i can say is wow they are uncomfortable! lol used the arms crossed method and its digging into my shoulders and windpipe to the extent i was going red faced even though the weight wasn't really a struggle. Anyone have some tips or is it just a case of getting used to it?

    I would suggest just using the bar until you get use to it, 95kg's is not exactly a "learning" weight. LOL

    If you’re wanting to move to the elbows up method, I’d use a little more than just the bar. I found the bar itself isn’t heavy enough to push my arms into the right position and I end up holding the bar about an inch above my shoulders.

  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    AllanMisner wrote: »
    Sam_I_Am77 wrote: »
    dwolfe1985 wrote: »
    Was taking a break from back squats so did some 95kg front squats to test it out as haven't really tried them and all i can say is wow they are uncomfortable! lol used the arms crossed method and its digging into my shoulders and windpipe to the extent i was going red faced even though the weight wasn't really a struggle. Anyone have some tips or is it just a case of getting used to it?

    I would suggest just using the bar until you get use to it, 95kg's is not exactly a "learning" weight. LOL

    If you’re wanting to move to the elbows up method, I’d use a little more than just the bar. I found the bar itself isn’t heavy enough to push my arms into the right position and I end up holding the bar about an inch above my shoulders.

    Ha, true; good point. BUT, there's a big difference between say 85lbs or 95lbs and ~210lbs (what he's using). :)
  • bryandynaxus3
    bryandynaxus3 Posts: 51 Member
    Never done front squats but I've seen many videos of people doing them. Just wondering what the benefits are of the front squat, and why you can't just do back squats.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    bryandynaxus3 wrote: »
    Never done front squats but I've seen many videos of people doing them. Just wondering what the benefits are of the front squat, and why you can't just do back squats.

    The main difference is they work the quads a bit more and they engage the Core muscles a little more. In my mind it's an exercise used if you're an Olympic Lifter, but people like what they like and that's cool too.
  • bryandynaxus3
    bryandynaxus3 Posts: 51 Member
    Ohh ok cool beans thanks for the explanation. Looks a bit dangerous lol
  • dbmata
    dbmata Posts: 12,950 Member
    bryandynaxus3 wrote: »
    Ohh ok cool beans thanks for the explanation. Looks a bit dangerous lol
    Dunno bout that. Seems safer to me actually. I have the weight in front of me, I can lob it forward if I get stuck. Dropping the bar off my back for it to roll seems a little dicier to me, comparatively.
  • dwolfe1985
    dwolfe1985 Posts: 100 Member
    Thanks for the tips guys and girls :) guess its more i have to get my fingers/wrists flexible so its not choking me as much lol
    Sam_I_Am77 wrote: »

    I would suggest just using the bar until you get use to it, 95kg's is not exactly a "learning" weight. LOL

    I high bar squat usually much more so 95kg is about enough to slightly challenge me as working up to it wasn't really too difficult.

  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    Check YouTube for videos using lifting straps. I've only done it with straps once or twice, but it makes sense.
  • dwolfe1985
    dwolfe1985 Posts: 100 Member
    sarahrbraun wrote: »
    Check YouTube for videos using lifting straps. I've only done it with straps once or twice, but it makes sense.

    Thanks that's a great tip :)
  • jemhh
    jemhh Posts: 14,261 Member
    I really like front squats. They have clicked with me much more than back squats have. Here's a list of some more tips (some duplicate Kelly's great list above.)

    http://breakingmuscle.com/strength-conditioning/when-in-doubt-do-front-squats-25-tips-for-better-front-squats
  • gbergman03
    gbergman03 Posts: 1 Member
    Go on YouTube and look up front rack position. Crossing the arms is the wing way to do a front squat. With that position, the bar is not stable. Easy, you want to have the bar rest of your shoulders with just finger tips on the bar
  • phogbear
    phogbear Posts: 30 Member
    This is the method I use for Front Squats. My wrist can not go backwards like they are supposed to. This method really helped. For me the bar doesn't feel stable with crossed arms.
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    phogbear wrote: »
    This is the method I use for Front Squats. My wrist can not go backwards like they are supposed to. This method really helped. For me the bar doesn't feel stable with crossed arms.

    This is exactly the video I was thinking of!! <3

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited February 2015
    If its a flexibility problem with your shoulders, wrists, fingers or what have you I found using lifting wrists straps looped around the bar allowed me to do them. I deal with a joint disease that causes swelling 24/7 so it is an option for me. Here is a video of me on my first attempt ever although it doesn't show the straps it will give you an idea hopefully.

    https://www.youtube.com/watch?v=CyxpNxusgh4
  • dbmata
    dbmata Posts: 12,950 Member
    to open up those wrists, don't forget to roll your triceps and stretch your wrists.
  • jemhh
    jemhh Posts: 14,261 Member
    dbmata wrote: »
    to open up those wrists, don't forget to roll your triceps and stretch your wrists.

    Do you just push your hand back with your other hand to stretch your wrist? I've been doing that but wondered if there was something more to it.
  • JoRocka
    JoRocka Posts: 17,525 Member
    jemhh wrote: »
    dbmata wrote: »
    to open up those wrists, don't forget to roll your triceps and stretch your wrists.

    Do you just push your hand back with your other hand to stretch your wrist? I've been doing that but wondered if there was something more to it.

    rarely with mobility is it "just" do this.

    Think of such things as a river- if you throw a stone into it- there will be impact up and down stream.

    So is working your flexibility and mobility- and many times as you work to find balance with one issue- another up or down stream will reveal itself.
  • dbmata
    dbmata Posts: 12,950 Member
    jemhh wrote: »
    dbmata wrote: »
    to open up those wrists, don't forget to roll your triceps and stretch your wrists.

    Do you just push your hand back with your other hand to stretch your wrist? I've been doing that but wondered if there was something more to it.

    No, I do two things, one hurts, the other hurts even more.

    I doubt you want to try it. Here's a video of how to do one of them.
    https://www.youtube.com/watch?v=XKLVlYt2Ioc


    Go to 2:05
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    jacksonpt wrote: »
    Use your middle 3 fingers to stabilize the bar (don't actually hold it). Rest the bar more on your shoulders, less on your collarbone. I saw a great vid about this a while back... I'll see if I can find it.

    Here's that vid I referenced earlier

    http://youtu.be/2W9YxWAeH-Y
  • wilsonctenney
    wilsonctenney Posts: 13 Member
    Slow decline through the heels, lift through the heels. If you lift through the toes you will bend forward and put strain on the wrists. Also, keep your head and neck pulled as far back as you can (if you do this right, it will feel like you have a double chin) and keep the eyes, head, and elbows up. Furthermore, shoulder/chest flexibility is usually an issue so focus on stretching those out before you get into position.
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