Confession: I hate front squats

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  • Unknown
    Unknown
    This content has been removed.
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Doesn't everyone hate front squats?

    Absolutely hate them. That's why I do them often. If I hate it or dread it I know that's what I should be working on.

    That trick above is a huge help. I struggle with them, and at risk of getting serious special snowflake accusations, I've become convinced that my forearms are either just too long, I have serious mobility problems, or both. I'm more concerned about the clean position itself as I enjoy that power cleans but cannot nail the position.

    Have you tried a wider grip? Its definitely possible to have forearms that are too long for it. I thought mine were but I widened my grip as far as I could and it helped me get the bar into the rack position on cleans without a problem.

    Thanks. That's the best solution for cleans I have but I don't like the wide arm angle for the initial lift.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    I don't have the wrist flexibility and it feels awkward as f****.
    Same here. My ankles suck too so I fall backwards. And all my long bones are the wrong lengths. And the bar hits my adams apple, and crushes my non-existent delts.

    The couple I've been able to awkwardly do were killer on the quads though.
  • rocky503
    rocky503 Posts: 430 Member
    Can you hold the bar like this instead?
    front-squat4.jpg

    I will try this, I can't hold the bar with my hands flipped over, I feel Iike I will injure my wrists.
  • Mother_Superior
    Mother_Superior Posts: 1,624 Member
    Doesn't everyone hate front squats?

    Absolutely hate them. That's why I do them often. If I hate it or dread it I know that's what I should be working on.

    That trick above is a huge help. I struggle with them, and at risk of getting serious special snowflake accusations, I've become convinced that my forearms are either just too long, I have serious mobility problems, or both. I'm more concerned about the clean position itself as I enjoy that power cleans but cannot nail the position.

    Have you tried a wider grip? Its definitely possible to have forearms that are too long for it. I thought mine were but I widened my grip as far as I could and it helped me get the bar into the rack position on cleans without a problem.

    Thanks. That's the best solution for cleans I have but I don't like the wide arm angle for the initial lift.

    Yeah, its similar for me too. I just figured that since I change my footing from more of a shoulder width stance to a wider, squat stance during the jump, I taught myself to do the same thing with my grip. its just about shoulder width at the bottom and then at the top of the throw, I change to the wider grip. It adds another layer of technicality.
  • Unknown
    Unknown
    This content has been removed.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Problem solved.
    7-gym-hacks-image-4.jpg

    OMG I never thought about trying this. I like it a lot. Imma gonna try tomorrow!

    Thanks!

    take care not to grip the straps too tightly and lift with your arms. blow out a bicep if you're not careful


    .....or maybe that's just me
    Heh, yeah I could lift maybe 15 lbs that way, and if I could do front squats my quads would have me doing 200 lbs or more.

    ETA: Oh I get it now, it helps pull your elbows up into position by holding the straps.
  • rocky503
    rocky503 Posts: 430 Member
    IMO, Cressey has a good vid here on various grips:
    http://www.youtube.com/watch?v=7QDPWgO4MUI

    Good video.

    Hey thanks, that answered the questions about alternatives..!
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Doesn't everyone hate front squats?

    Absolutely hate them. That's why I do them often. If I hate it or dread it I know that's what I should be working on.

    That trick above is a huge help. I struggle with them, and at risk of getting serious special snowflake accusations, I've become convinced that my forearms are either just too long, I have serious mobility problems, or both. I'm more concerned about the clean position itself as I enjoy that power cleans but cannot nail the position.

    Have you tried a wider grip? Its definitely possible to have forearms that are too long for it. I thought mine were but I widened my grip as far as I could and it helped me get the bar into the rack position on cleans without a problem.

    Thanks. That's the best solution for cleans I have but I don't like the wide arm angle for the initial lift.

    Yeah, its similar for me too. I just figured that since I change my footing from more of a shoulder width stance to a wider, squat stance during the jump, I taught myself to do the same thing with my grip. its just about shoulder width at the bottom and then at the top of the throw, I change to the wider grip. It adds another layer of technicality.

    Another layer of technicality? Cheers to that understatement! :drinker:
  • obsidianwings
    obsidianwings Posts: 1,237 Member
    I hate front squats to, right now I'm doing goblet squats instead, but I know I should do front squats again soon
  • Warchortle
    Warchortle Posts: 2,197 Member
    If I were an owl.. I could rotate my head 180 degrees and pretend I'm doing front squats.
  • MMFabrizio
    MMFabrizio Posts: 17
    I hate squats too, cuz I can't do 'em. Even without weights =(. Danged weak quads and hamstrings. Can't wait to get in shape and be able to do all the exercises =)

    BTW; any tips for getting legs strong enough to do squats without access to gym equipment?
  • walleyclan1
    walleyclan1 Posts: 2,784 Member
    Yeah I am working on a front squat push press and my wrists just don't do what they are suppose to
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    I hate squats too, cuz I can't do 'em. Even without weights =(. Danged weak quads and hamstrings. Can't wait to get in shape and be able to do all the exercises =)

    BTW; any tips for getting legs strong enough to do squats without access to gym equipment?

    Can you stand up from the seated position in a chair? I'd start with several sets of however-many-reps-you-can-do of those each day.
  • Warchortle
    Warchortle Posts: 2,197 Member
    I hate squats too, cuz I can't do 'em. Even without weights =(. Danged weak quads and hamstrings. Can't wait to get in shape and be able to do all the exercises =)

    BTW; any tips for getting legs strong enough to do squats without access to gym equipment?
    You could start with pilates fore core strength and mobility. Squats imo is more about technique, but dumbbell squats work well.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    That is heresy...
    There's always hack squats or the cross over arms or strap lift front squat variation or machine front squats
    That's also assuming you have access to a hack squat or machine squat machine.. which I don't.

    Who needs a machine to do hack squats? It's originally a barbell lift...all you need is a bar, plates, and a floor.


    If you're not training to do C&J's then developing the wrist mobility necessary to rack front squats in the clean position is probably a waste of your time and energy. The straps position for front squats allows you to reduce how much your upper back and delts become a limiting factor in what should be a leg exercise, and has helped me warm up to front squats much more in the last month or so. I highly recommend everyone try it.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    If you don't like them, then simply don't do them. They're pretty much an accessory lift anyway as Back Squats are superior to them. Unless you're hell bent on doing them or you like to do Cleans (Front Squat is how you get out of a Squat Clean) then I would just find another exercise.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Doesn't everyone hate front squats?

    I prefer front to back actually- feels better on my body in general.

    And I do over head squats as well but I really don't like those. just so much obvious "thefu*kisthatgoingonthere" mobility issues- but this is why we do them.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    If you don't like them, then simply don't do them. They're pretty much an accessory lift anyway as Back Squats are superior to them. Unless you're hell bent on doing them or you like to do Cleans (Front Squat is how you get out of a Squat Clean) then I would just find another exercise.

    They are an accessory lift for sure, but they're one of the top accessory lifts, and if there's a way to learn to do them comfortably and safely, it would behoove pretty much anyone to take advantage. The carryover into the back squat is incredible, and it really focuses on some of the main drivers in the back squat that are weak points for a lot of people, particularly if you go glutes-to-boots with them.
  • obsidianwings
    obsidianwings Posts: 1,237 Member
    Huffdog, personally I just cannot get the form on hack squats. It's very awkward then once the bar reaches my *kitten* its all over, no way it's getting past. Would love a hack squat machine
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    Huffdog, personally I just cannot get the form on hack squats. It's very awkward then once the bar reaches my *kitten* its all over, no way it's getting past. Would love a hack squat machine

    I can't imagine needing to get the bar past my *kitten* on a hack squat. Do you have T-rex arms?

    barbell-hack-squats.jpg
  • MMFabrizio
    MMFabrizio Posts: 17
    I hate squats too, cuz I can't do 'em. Even without weights =(. Danged weak quads and hamstrings. Can't wait to get in shape and be able to do all the exercises =)

    BTW; any tips for getting legs strong enough to do squats without access to gym equipment?

    Can you stand up from the seated position in a chair? I'd start with several sets of however-many-reps-you-can-do of those each day.

    That's an excellent idea! Thanks! =)
  • Warchortle
    Warchortle Posts: 2,197 Member
    My favorite lift is lifting sandwich to mouth.. second favorite is the deadlift.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    I don't have the wrist flexibility and it feels awkward as f****.
    Same here. My ankles suck too so I fall backwards. And all my long bones are the wrong lengths. And the bar hits my adams apple, and crushes my non-existent delts.

    The couple I've been able to awkwardly do were killer on the quads though.
    I changed my mind.

    Putting a 2x4 under my heels fixes my ankle mobility, and this solves the crushing bar problem. :bigsmile:
    frontsquat_pads_zps43bb0638.jpg

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