View Full Version : Front squat technique
I've tried front squats a couple of times last week and I quite enjoyed them, but my form needs a bit of work. When I'm at the bottom, my knees have come forward to around about level with my toes. Is this too far, or can it just not be avoided with the mechanics of front squats? :017:
Ta.
I've tried front squats a couple of times last week and I quite enjoyed them, but my form needs a bit of work. When I'm at the bottom, my knees have come forward to around about level with my toes. Is this too far, or can it just not be avoided with the mechanics of front squats? :017:
This should be fine.
Front squats are not like low-bar power squats. Don't try to apply the same rules to both.
With the front squat you stance will be quite narrow and your knees will come forward.
Stance was just outside of shoulder width, so that should be fine then. Why isn't there the same sheer force on the knees from front squats as back squats then?
Stance was just outside of shoulder width, so that should be fine then. Why isn't there the same sheer force on the knees from front squats as back squats then?
That may be a wee bit wide, especially as you're quite a big lad IIRC.
There probably is the same sheering force per unit weight lifted on the knees, although remember that your weight for front squats will be less than for back squats.
Also the whole 'deep squatting is bad for your knees' thing is controversial. Imperical evidence doesn't back it up either.
Yeah I'm pretty big - it's mostly gut though! I'll narrow it to shoulder width then.
I vaguely recall Gav on AS forum mentioning that the knees moving forward at the bottom of the lift was what caused most knee issues with squatting. I've got this pretty much sorted with back squats, but didn't want to be doing the same with front squats if that was a problem too. If you reckon not then I'll just shut up and (front) squat.
When i questioned that he qualified it by saying it should be minimised,your technique,like you practiced with back squats,probably just needs working on for a while.
clean grip em
I certainly do. Will try to get a vid of me doing them soon so I can make sure I'm on the right track. That and me dipping with my chain bondage gimp hat on.
Is the bar held in a position so its supported across the top of chest / shoulders with hands merely used to keep the bar there or are you actually holding the bar so a lot of the weight is taken by your hand grip,if you can get my drift.God i'm sh*t at explaining things.
GoldenArrow
11-08-2005, 11:44
Resting on shoulders. You shouldnt be holding onto it much at all, the bar should be right on fingertips. You should also be able to squat with your arms out in front, although there is less margin for error this way.
Resting on shoulders. You shouldnt be holding onto it much at all, the bar should be right on fingertips. You should also be able to squat with your arms out in front, although there is less margin for error this way.
Ye,i read about that technique when i was searching around for descriptions,don't think i'll be trying that tonite.Just got a bit confused as to how to do them after reading a few sites so i thought i'd best ask on here.
Cheers Bradford.
Mmmm,how exactly do you have your finger tips on the bar when its on your shoulders without actually breaking your wrists ?
Had to resort to folding my arms around the bar last night,is there anything wrong with that (besides it making me gay queen pussy sh*t before Rob pipes up)?
GoldenArrow
12-08-2005, 07:57
I did 130 with arms out :025:
Er, you just don't really hold on to the bar as such, let it dangle with your wrists bent back.
I did 130 with arms out :025:
Er, you just don't really hold on to the bar as such, let it dangle with your wrists bent back.
I wasn't holding onto the bar as such but my wrists wouldn't bend back that far,it was f*cking painful to be honest.I must be doing something wrong but i couldn't figure out what it was.
My initial grip was like the guy in this clip :
http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Front%20Squat.mpg
But ended up doing it like this :
http://www.wannabebig.com/images/frontsquat1.jpg
GoldenArrow
12-08-2005, 08:26
Work on wrist/shoulder flexibility.
Keith Wassung
23-08-2005, 00:15
The barbell front squat is a phenomenal, yet seldom performed version of the regular barbell squat. This exercise directs a great deal of focus onto the front part of the thigh, especially the vastus medalis, which is the part of the lower thigh above the knee that looks like a teardrop, the rectus femoris, or center thigh, and the hamstrings. There is also an effect on the hips, lower back and to some extent, the abdominal wall. The front squat is not a replacement for the back squat, but if done effectively, can be a tremendous boost to overall lower body strength, development and flexibility.
Front squats are tricky to get used to-but its important that you develop the technical skills needed to become comfortable with this movement. In the majority of cases, people feel awkward when first attempting this exercise, which often results in them failing to include it in their routine. This movement takes a certain amount of practice and there is a certain level of initial pain and discomfort which the body will adapt to over a period of time-just like when you first begin deadlifting-it takes time for the calluses to develop, but once they are there, you never think about it again-the same is true when you first begin performing the front squat.
The benefits of including the front squat in a training routine can be tremendous if performed correctly. However, many people have difficulty with its performance because of the stress that it can put on the wrists-Fortunately there are several ways to facilitate and work around this. Begin by approaching the barbell in the squat racks and get underneath the bar and place it across your clavicles, as close to the base of the neck as possible. You can use some padding across the upper chest or what seems to give some added cushioning and traction is to simply wear an extra heavy sweat shirt when doing front squats.
Raise your arms up until the bar is resting on the groove between the front and middle deltoid. You now have several options for hand placement and support. You can take a slightly wider than shoulder grip on the bar with the exact same position as if you were cleaning the weight from the floor. This is the best and most stable position, but it is difficult for those with very large arms, those with short arms, those who lack sufficient wrist flexibility, or those with a history of wrist and hand trauma. You will find that increased practice will increase the flexibility of your wrists and hands.
You may also want to practice actually cleaning the weight from the floor and then performing the front squat-doing this seems to set the bar into a natural position for most people. If you still lack wrist flexibility you can still support and balance the bar by keeping an open hand and just using the fingertips to steady the bar across the shoulders. Remember that you only need to support the bar with the tips of your fingers. I use the three middle fingers of my hands to steady the bar and the top part of the phalanges only come in contact with the bar.
Another trick is to take a pair of wrist straps and loop them tightly around the bar where your hands would normally be placed. Tie a knot in the end of the straps and then grab the base of each strap with the fists facing each other. This will put you into the same position as if you were using the normal front squat position. Keep your elbows high and parallel to the floor and you are ready to squat. The last method is to cross the arms across the chest, which is a popular method that bodybuilders use when doing front squats-this works especially well for those with thick development in the upper chest and shoulder region, but it is not as stable as the previous methods.
You will want to begin this exercise with relatively light poundage-You will not be able to handle as much weight in the front squat as you can with a regular squat. It will take some time and practice to get used to the balance and the feel of the exercise bar. Take a stance that is about shoulder width with the toes pointed either straight ahead or slightly out. Looking straight ahead, take a breath and tighten your back muscles. When going down, you need to keep your knees lined up over the tops of your feet. Descend slowly all the way to the bottom position and without bouncing, start to release your breath and drive the bar back up. Keep your back muscles contracted and your elbows up during the entire movement. The real key is to hit rock bottom depth without any kind of bouncing or other ballistic activity. I realize that many fitness experts caution against full squat movements, but I feel that as long as the technique is correct, and there is no bouncing at the bottom, squatting rock bottom is the way to go. Begin by working in the 6-10 rep range for 1-2 sets per workout and then incorporate the front squat into your routine based on your training goals. Front squats will produce quad roundness and sweeps like no other exercise. The reason they are seldom performed is because they are so darn tough and demanding-but the results will be worth it!
Keith Wassung
GoldenArrow
23-08-2005, 08:45
Raise your arms up until the bar is resting on the groove between the front and middle deltoid. You now have several options for hand placement and support. You can take a slightly wider than shoulder grip on the bar with the exact same position as if you were cleaning the weight from the floor. This is the best and most stable position, but it is difficult for those with very large arms, those with short arms, those who lack sufficient wrist flexibility, or those with a history of wrist and hand trauma. You will find that increased practice will increase the flexibility of your wrists and hands.
Or you can do it with arms out in front! :banana:
Black Knight
23-08-2005, 11:24
Or you can do it with arms out in front! :banana:
Show off! :015: :035:
I might have a crack at that myself-what advantages, if any, does it have over anyother grip?
You can use some padding across the upper chest
:011: If you're a great big girl!
GoldenArrow
23-08-2005, 12:53
Show off! :015: :035:
I might have a crack at that myself-what advantages, if any, does it have over anyother grip?
You can't cheat. I used to front squat a lot by leaning forward and pushing up like a sprint start, if i tried that now the bar would roll off.
(also looks cool)
uk machine
23-08-2005, 14:26
facking hell keith good post, but fooking massive post. i wud have got too lazy with that. i would have just said front squats good for quads, difficult to learn do after deads or squats :043:
JumboTron9million
25-08-2005, 16:41
Ummm...mate he didn't bother to write that post...he copied and pasted it from here verbatim.
http://www.bodybuilding.com/fun/schultz65.htm
credited to Cutis Schultz
But then the same text appears here...
http://www.cyberpump.com/preview/keith005.html
Credited to said same Keith Wassung.
So who has been copying who ?
jbt
JumboTron9million
25-08-2005, 17:51
Faheem,
C'mon man bits of it are verbatim. If Wassung wrote the article then he needs to speak to BBing.com / OR if he is aware that his article was paraphrased so much in BBing.com then he should ensure that BBing.com give due credit.
JBT
MajesticPower *cough* EXRX.net *cough* anyone?
MajesticPower *cough* EXRX.net *cough* anyone?
???
Long story short:
MP loves cock.
Long story short:
MP loves cock.
Heehee! I remember the arguments between you and him on MT! :D
What you don't remember is his insistance that he didn't plagerise a shit load of work on exrx.net on ukmuscle even though it was copied and pasted, word for word (off the top of his head, and its just coincidence how similar the two articles are - lmfao - that was the best he could do) inc. the mistakes.
This was about an 8 page shaming from PK and J5 to MP.
That and he asked me to marry him/.
PikeKing
25-08-2005, 23:44
This was about an 8 page shaming from PK and J5 to MP.
really? you mean there was a time when j5 and I would post in the same thread without abusing eachother?
You might also remember his "12 round AMUTER boxing match, which had no headwear" and his "world level coach" that had him punch with DB's that he FORGOT the name of.
LMFAO.
And the imfamous: 2000lb total, age 22, raw and natural. FFS. Thats Euro champ status, maybe even worlds!11
This was about an 8 page shaming from PK and J5 to MP.
.
Hmmm.... Sounds funny! Got a link? Or is the thread long gone? :035:
It's still there. Find it.
And the imfamous: 2000lb total, age 22, raw and natural. FFS. Thats Euro champ status, maybe even worlds!11
Yeah he did make some big claims, not just with deadlifts, squats and bench, but smaller lifts too. Like... he was front raising 40kg dumbbells for sets of 10, dumbell benching 80kg dumbbells for sets of 10, etc. I wonder why he never posted a video... I would if I could lift those weights!
It's still there. Find it.
On MT or UKmuscle?
Lastly:
320lb BW (claimed) at sub 20% BF (claimed).
As M5 once asked: Why not just cut down and win the Olympia?
Black Knight
26-08-2005, 07:59
I remember that, Rob!
Wonder whatever happened to the Majestic one? Ive not seen him on any boards for a long time.
PikeKing
26-08-2005, 08:11
he set up musclezone, i assume its still going
Keith Wassung
26-08-2005, 15:23
I just saw this thread. I dont know who Curtis is, though I have seen his name-I wrote this article for Cyberpump many years ago. It is my own words and experiences. This would not be the first time I have had things copied with someone else claiming credit for it.
Keith
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