front squats

[Patrese]

Any fans of this exercise? I am finding it a little awkward-any advice?

[erinlee01]

Love them. It is awkward and takes practice to change that. Just keep your load low until you feel you are comfortable with the movement.

[stacieklaus]

Any fans of this exercise? I am finding it a little awkward-any advice?

How do you do them and how long have you done front squats?

[K11]

How are you holding the bar? When I first did them with light weight, it was easiest to have my hands crossed in front of me, but now with heavier weights and more upper body strength, using the clean grip has really made a difference. I would also have a tendency to fall forward, so try to keep your weight on your heels (even tho pressure ends up evenly distributed thru my whole foot on the lift), and keep your head up.

[Candice_B]

How are you holding the bar? When I first did them with light weight, it was easiest to have my hands crossed in front of me, but now with heavier weights and more upper body strength, using the clean grip has really made a difference. I would also have a tendency to fall forward, so try to keep your weight on your heels (even tho pressure ends up evenly distributed thru my whole foot on the lift), and keep your head up.

Awkward exercise ? yes ! =P

I usually cross my arms when the weight is still light.
then for the heavy sets (heavy for me lol) i wrap a towel around the bar and hold the towel. Kinda hard to explain, let me find some pics for you



EDIT : ^ why can't I post pictures ??!

[Mindi912]

http://farm3.static.flickr.com/2480/...8d097ff72f.jpg

sorry the pic can't be displayed in this forum.

[IronCitGrl]

I tried them once and felt like they really hurt my shoulders. It was really awkward.

[CEPCNC]

stance is just like a regular squat...balance, of course, is little different with the weight in front of your shoulders instead of behind/on top of them.

Really, whether you use cross-armed or the clean grip technique, it's a matter of keeping your elbows up high. not too high though or your neck will be eating the bar.

It's best to use an older bar with the knurling (grippiness on the BB) worn down a bit so you don't get those scrapes.

http://www.youtube.com/watch?v=3NRmdtSvmQQ

And for the record, I do these twice a week...and yes even following regular squats or hack squats.

[Patrese]

thanks for the replies everyone,yes the prob is falling forward.I see that this guy (http://www.formerfatguy.com/sunrider...-squat.jpg)has his heels elevated so maybe that might help with balance?
Do you guys who do this regularly find it better for targeting quads or hamstrings/glutes or all?

[CEPCNC]

Do you guys who do this regularly find it better for targeting quads or hamstrings/glutes or all?

I believe, from my own personal experiences, that this is primarily an isolation movement for your quads. Like the below URL info suggests, I incorporate front squats, back squats, and hack squats into my leg day. To get an idea of the sequencing I've included the URL to my latest thread.
Log: http://forum.bodybuilding.com/showth...hp?t=118545881 It brings the wobblies!!!

Another site referenced (front squats): http://makeamuscle.com/57844.php

[egoatdoor]

Doing them with a bar was too arkward for me and on later reps, I was spending too much energy balancing the bar rather than exercising my quads. I decided you can't fight City Hall.

The solution for me was to use the Smith Machine. Arkwardness and balance are no longer an issue.