Front squats, bar position

[pepingtom]

Where do you guys position the bar on the shoulders for front squats, for the cross armed technique ? I find my shoulders are killing me after I do these and they are leaving really bad bruises, is this normal ?

[BFJ]

ideally i think closer to the neck the better because otherwise it tends to roll down my front delts. then again i often feel like i'm choking. i actually don't get bruised, i get sore side delts the next day sometimes making me realize i need to do a better job of placing the bar in the "sweet spot" (right behind the bumps from your front delt insertions) so my side delts don't have to do much in the way of fighting to hold the bar up. i wouldn't advise the pad, just trying to get it in the sweet spot if possible. good luck and train hard.

[pepingtom]

ideally i think closer to the neck the better because otherwise it tends to roll down my front delts. then again i often feel like i'm choking. i actually don't get bruised, i get sore side delts the next day sometimes making me realize i need to do a better job of placing the bar in the "sweet spot" (right behind the bumps from your front delt insertions) so my side delts don't have to do much in the way of fighting to hold the bar up. i wouldn't advise the pad, just trying to get it in the sweet spot if possible. good luck and train hard.

thanks

[drpcnow]

Where do you guys position the bar on the shoulders for front squats, for the cross armed technique ? I find my shoulders are killing me after I do these and they are leaving really bad bruises, is this normal ?

this shouldnt hurt at all.seems like i remember it hurting first few times i tried though.
are your shoulders big?

[matjusm]

If you don't like the crossed arms version, try the Olympic/rack/clean position.

[LatinoMusculito]

I find that the sweet spot is in the groove between your front delt and your trap, bar over your collar bone, to the point it's chocking you if you lean back too much. So have it between there, but lean forward just enough so the bar isn't choking you, and use your core, delts, and your whole body to stabalize in that position without rolling forward, and keeping your chin up, even looking up at the ceiling.

Tough out a few workouts of it and you will adapt and get more comfortable.

[Deviant Dingo]

Does anyone have a good video/picture or something? Ive been struggling to get this position right, I dont want to risk an injury.

EDIT nvm just found one

[stunnna23]

I use the crossed arm position, and like you I always seem to come out of it with something to show for it on my shoulders. Its not a bruise, but its more of a couple red spots. Too me, if I dont get the bar positioned securely even light weight feels hard.

[madaozeki]

[ironwill2008]

Where do you guys position the bar on the shoulders for front squats, for the cross armed technique ? I find my shoulders are killing me after I do these and they are leaving really bad bruises, is this normal ?

Yes, it's normal, just as Back Squats "hurt the neck/upper back" area for a time. And also, as with Back Squats, don't try to use a pad, or a towel or any other object between you and the bar. Just suck it up for now; you'll get used to it, and your shoulders will toughen up, and the bruising will go away.


Keep those elbows UP.

[skitd103]

for me, it's either do it with your arms crossed and have sore shoulders.. or do with with my hands under the bar like in the video and have intense wrist pain from the lack of flexibilty due to being much bigger now.

[Musclezs]

If you don't like the crossed arms version, try the Olympic/rack/clean position.

this. i prefer the olympic grip. it looks weird and uncomfortable but it is quite nice once u settle in to it.

[olyw8lifter]

for me, it's either do it with your arms crossed and have sore shoulders.. or do with with my hands under the bar like in the video and have intense wrist pain from the lack of flexibilty due to being much bigger now.

Do them twice a week (1 heavy, 1 light) and your wrists will get used to it after a couple of weeks, took me less than 3 weeks to get used to it.