Front Squats

[kuntry08]

I tried front squats for the first time yesterday, I wasn't able to finish my sets because it felt like my shoulder was about to fall off. Any one have any tips on form, as far as how you guys hold the bar when you do them. I have tendonitis in my right wrist so it makes holding the bar extremely difficult unless I can rest it on my delts some how.

[|ceman]

Originally Posted by kuntry08

I tried front squats for the first time yesterday, I wasn't able to finish my sets because it felt like my shoulder was about to fall off. Any one have any tips on form, as far as how you guys hold the bar when you do them. I have tendonitis in my right wrist so it makes holding the bar extremely difficult unless I can rest it on my delts some how.

Do you cross your arms (on top of the bar) in the 'bodybuilding version' front squat or hyperextend your wrists backward above your shoulders (under the bar) in the 'olympic version' front squat?

[magic041]

I could be one of two main things I noticed with the front squat;

First is the arm position. Version 1: Is it crossed over the bar with the bar resting on the upper arm. Version 2: The bar is in your hands with the palms facing up. If it's V2, try the crossover technique V1. The handhold is good for power cleans and pressing, but for multiple repitions of squats, the arm cross is more stable.

Second is the position of the bar on the upper arm for version 1. The bar must be properly placed on the arms. This is diferent for everyone as the arms are different sizes, shapes, etc. Personally I like the bar about 3/4 of the way fom the elbow up to the shoulder. Lower places too much pressure on the upper arm, and higher ends up putting a lot of strain in my shoulder.

[Kiknskreem]

Originally Posted by magic041

IFirst is the arm position. Version 1: Is it crossed over the bar with the bar resting on the upper arm. Version 2: The bar is in your hands with the palms facing up. If it's V2, try the crossover technique V1. The handhold is good for power cleans and pressing, but for multiple repitions of squats, the arm cross is more stable.

Clean grip is more stable than cross arms, the amount of reps performed is irrelevant. As well, the clean grip is totally different from the proper rack position for a press.

Since you are unaware of these basic facts, as well as the simple nomenclature, I would suggest that you don't really know what you are talking about and shouldn't be giving advice on the subject.

[spot_skater]

If you don't have flexibility in your wrists try it cross arm style. That's how I do it.

Beware though, it may hurt a bit because there's not a whole lot of padding where the bar may sit. At least for me, it sits in a "notch" where my medial delt and front delt meet, pretty much on my collarbone. Anything above around 225lbs and I am usually sore for a few days.

But that's okay for me-- front squats are done on Fridays and backsquats on Tuesdays. Good luck.

[Gzus]

Originally Posted by kuntry08

I tried front squats for the first time yesterday, I wasn't able to finish my sets because it felt like my shoulder was about to fall off. Any one have any tips on form, as far as how you guys hold the bar when you do them. I have tendonitis in my right wrist so it makes holding the bar extremely difficult unless I can rest it on my delts some how.

If one wrist is bad, your only option is probably Xing your arms (right fingers touching bar that rests on left front delt etc).
Some people NEED padding to do squats. I used padding once, the first time I squatted.
So realistically, expect the pain (I am assuming you felt compression pain) from the front squats. Eventually, with a combination of adding some mass to your shoulders and mental toughness, your legs would be the only thing limiting you.

[kuntry08]

thanks for the responses. I'll give crossing my arms a try and let you know how it went

[robplaysgeetar]

Originally Posted by spot_skater

If you don't have flexibility in your wrists try it cross arm style. That's how I do it.

Beware though, it may hurt a bit because there's not a whole lot of padding where the bar may sit. At least for me, it sits in a "notch" where my medial delt and front delt meet, pretty much on my collarbone. Anything above around 225lbs and I am usually sore for a few days.

But that's okay for me-- front squats are done on Fridays and backsquats on Tuesdays. Good luck.

I'm not entirely sure, but the way that the bar should be situated is right below the collar bone, which would allow it to be supported somewhat by the pecs, front delt, and the arms/wrists.

[rockhuddy]

if you have straps, try this:



it's the most comfortable way to go IMO, and it lets your keep your elbows up much easier

[spot_skater]

Originally Posted by robplaysgeetar

I'm not entirely sure, but the way that the bar should be situated is right below the collar bone, which would allow it to be supported somewhat by the pecs, front delt, and the arms/wrists.

Usually when I stay under around 185 I keep it like that, mostly on my front delts, but when the weight gets heavier I've found it to be more stable where I mentioned before.

That's just me, though.

[robplaysgeetar]

Originally Posted by spot_skater

Usually when I stay under around 185 I keep it like that, mostly on my front delts, but when the weight gets heavier I've found it to be more stable where I mentioned before.

That's just me, though.

Ahhh, I have slightly curved collar bones, so it would fall off.

[JerG]

I'm having trouble with this too. When I try to go clean grip, I can keep my elbows up just fine. But it chokes my neck pretty badly, and I can't perform many reps while being choked.