Front squats Tips?

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.

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

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?

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 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 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.

Check YouTube for videos using lifting straps. I've only done it with straps once or twice, but it makes sense.

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

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.

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 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.

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.