two lifting questions

margannmks

First ?Im currently doing goblet squats with 35 lb dumbell, 3×10, i want to move into front squats with barbell. Ive seen different positions for holding bar, one is elbows held high and underhanded with bar on shoulder shelf. Problem for me is my elbows want to drop or my wrist doesnt stay on shoulders which are supposed to supporting bar not hands. So i saw another way which is bar on shoulder shelf with arms crossed in front overhand holding bar, this is doable, so does it matter and should i still just start with bar empty or up weight and do less reps more sets. Second ? I have been able to increase my weights on all my upper body exercises except "the clock" im practically using barbie weights 7.5 lbs and can only do 7 reps in each set, what other exercise would enhance,strengthen this area so i can make some progress.

ashlando

In terms of the front squat, you perform the movement holding the bar either way. When you have the bar up on your shoulders, your fingertips should be the only thing keeping the bar in place while your elbows are parallel to the floor (or as parallel as possible). A lot of people have trouble with this position and it's merely a mobility issue. You can cross your arms in front of you and hold the bar up that way - I find that way is harder to stabilize the bar. Start with an empty bar and work your way up to see how comfortable each position feels when there is more weight on the bar.

I don't know what "the clock" is but I hope this helps!

JoRocka

either one is acceptable... I have a broken wrist with minimal/painful flexiblity and bad elbows- so the fingers under- elbows out and up is only okay for me as a short stop- so any time I'm cleaning- I can do it- but I can't regularly front squat with it- soI use the cross body method.

I find it harder to stablize myself- but it REALLY forces you to remain upright- it's much easier to get pulled down by the weight- so you really have to fight for the position.

You can also use lifting straps for the front squat- little easier on the elbows- sets your back up in a slightly more aggreable position as well.

As for your second question- needs more information- but you can go up to 10 pounds for your first set- or two then drop back down to 7.5's. I don't have 7.5s or 12's at my gym- so I wind up doing that a lot for my weaker lifts.

I also don't know what that lift is so I can't tell you what other things might help.

margannmks

Thank you both for answering. Glad im not the only one with wrist joint disfunction and im glad i practised with a broom to know that elbow ups wasnt happening. Im so used to the weight already being in the front and im staying upright,when i try back squat im off balance and cant get as low as with goblet. The "clock" is basically a standing laterial arm lift except you start at 5 & 7 stop at 10 & 2 it keeps the muscle more engaged versus dropping all they way down then lifting just to shoulder.

JoRocka

shoulder/lat moves typically are very mobility oriented and less about strength.

Any sort of straight up shoulder/lateral- I don't think I've ever gone above 10-15 pounds. Purposefully. there are a handful fo shoulder stuff I push for workouts- but none of that lateral YTPL stuff- only light for that. I have great fear of effing up my joints.

margannmks

Good to know ,i hate doing them and i kept thinking i must really need these cause im so wimpy. I can just do front raises with the 10-12s and skip these for now on. Thanks again.

87Djones

If holding a dumbbell or barbell gives discomfort I would suggest doing machine hack squats. It takes the pressure off your wrist but still focus on the quads to move the weight.

margannmks

I did it with my arms crossed in front. Im almost freaking 54yrs old and did my very first barbell squat ever. I have been wanting to do this for so long but was just plain chicken sh&%. I just used the bar empty but man that thing is longer than i realized and i had to move it down 3 pegs to get it low for me, im 5'2". It felt really weird at first and my squat wasnt deep like im used to with the goblet but i figured out pretty quick its because i wasnt pushing butt/hips back first. I did 4 sets of 10. Bring it on i say now your never to kinda old to try.

shor0814

Sounds like both of your issues (front squat rack position and "clock") are related to shoulder mobility problems. You might want to read up on improving flexibility. The position you are talking about is called the rack position so use that in your searches. I don't do front squats but my back squats have improved with stretching and working the hip flexors. Hard to believe how much mobility issues can hurt progress :frown:

Amazing also how much we put off the barbell because of fear and then try it and are blow away by how good it feels.

margannmks

Ive been a hairstylist for 35+ years and I have major arthritis in my hands, wrist,elbows,knees,feet pretty much anywhere theres a joint and psuedo bulging disc in my cervical region. I refuse to let that keep me down and have just found ways to do things a little different. Im really struggling with dumbells in left hand now that im up to 25lbs and thats one reason why i want to incorporate barbells for my exercises. I know my hip flexors are quite stiff so i do warmups aimed at them,would really like to try yoga and the gym im going to now has a sun class.