Front Squat and Military Press PROS GTFIH - couple of questions.

[royalz19]

First off.. here is my form check front squat with 160 pds. Let me know.. Also.. I CANNOT do the olympic grip hold for this work out! I've been stretching out my wrists for a week straight. I tried it today.. and I think I pulled something... >.<

http://youtu.be/Zqob-rKx-Jo

Any suggestions. Is it ATG?

Also my MP is very slacking. Idk what is going on. Every thing i am doing on the baby lovers program is progressing very fast. NOT MP. Any suggestions? It's fustrating. Im thinking about deloading to the point where i can do negatives with MP.. like go down slowly and then push up fast.

[KrazyEyezKillah]

I know you dont wanna hear it but you really should try and become accustomed to the clean grip. Yes it feels awkward as hell at first but you do get used to it quickly. With the cross armed grip you are just setting yourself up for slower progression as the weight gets heavy imo. Clean grip creates a natural "shelf" while the cross grip basically just punishes your shoulders as the weight gets heavy.

Good depth. I would recommend hitting your core more as well because as you hit those last few reps you were leaning a bit too forward while coming out of the hole.

[royalz19]

I know you dont wanna hear it but you really should try and become accustomed to the clean grip. Yes it feels awkward as hell at first but you do get used to it quickly. With the cross armed grip you are just setting yourself up for slower progression as the weight gets heavy imo. Clean grip creates a natural "shelf" while the cross grip basically just punishes your shoulders as the weight gets heavy.

Good depth. I would recommend hitting your core more as well because as you hit those last few reps you were leaning a bit too forward while coming out of the hole.

YES i completely agree with you on this! But I seriously need help. I've been stretching out my wrists for weeks and it still hurts LIKE A****ER doing the clean grip. IDK what to do. I tried it today.. and i really pulled something.. like bad. i can't clench my hand all the way.

Also what do you suggest for hitting my core a bit more?

[Theminatar]

Also consider losing the belt. You need a good core to squat heavy weight, the belt in my personal opinion is just a way of cheating. My old lifting coach in high school drilled that into us and wouldn't let us use a belt or a shoulder shelf.

[royalz19]

Also consider losing the belt. You need a good core to squat heavy weight, the belt in my personal opinion is just a way of cheating. My old lifting coach in high school drilled that into us and wouldn't let us use a belt or a shoulder shelf.

So lose the belt? and no cross arm grip? I really need help making my wrist more flexible. I think I pulled something todya. I cant clench my hand... tight

[Theminatar]

I use a clean grip, it really helps in my opinion. But I don't know how I can help you with that wrist. It sounds like you injured it though. Give it a rest and ice it, see if that helps after about a week.

[royalz19]

I use a clean grip, it really helps in my opinion. But I don't know how I can help you with that wrist. It sounds like you injured it though. Give it a rest and ice it, see if that helps after about a week.

Any ideas on how to make it more flexible?

[KrazyEyezKillah]

So lose the belt? and no cross arm grip? I really need help making my wrist more flexible. I think I pulled something todya. I cant clench my hand... tight

Go to a doc then. Srs.
For core, I find that ab wheel rollouts really help with front squats. Similar contraction.

[royalz19]

Go to a doc then. Srs.
For core, I find that ab wheel rollouts really help with front squats. Similar contraction.

I am not worried about my pulled wrist. I'll let it heal.. but in the future.. what is a good way to prep my wrists for the clean grip?

[Theminatar]

Go to a doc then. Srs.
For core, I find that ab wheel rollouts really help with front squats. Similar contraction.

Apparently I'm a rep whore because I give it out to much. Grr stupid limits. But yeah I was going to say that as well with the roll outs lol.

But with that wrist, if you don't want to go to a doc, consider wrapping it up during your lifts to and heating it up actually. I don't know why I said ice it. Heat it up to get some blood flowing to it and look up some wrist stretches.

http://howtostretch.com/wriststretches.html

[royalz19]

Apparently I'm a rep whore because I give it out to much. Grr stupid limits. But yeah I was going to say that as well with the roll outs lol.

But with that wrist, if you don't want to go to a doc, consider wrapping it up during your lifts to and heating it up actually. I don't know why I said ice it. Heat it up to get some blood flowing to it and look up some wrist stretches.

http://howtostretch.com/wriststretches.html

Alright I got this. I'm going to master this ****. Thanks for the help guys. Them I repped you yesterday but krazy eyes im repping you now. Also lastly can i do ab wheel rollouts with dumb bells?

[timmzzy1]

Any ideas on how to make it more flexible?

you shouldnt have to make them that much more flexible, your arms are only there to balance/support the bar, my coach always told us that you should be able to remove your hands from the bar completely and squat it (i dont recomend it though)

[Theminatar]

Alright I got this. I'm going to master this ****. Thanks for the help guys. Them I repped you yesterday but krazy eyes im repping you now. Also lastly can i do ab wheel rollouts with dumb bells?

You can do them with the barbell since it spins on the ends. You can even put a weight on it to raise it up a bit.

you shouldnt have to make them that much more flexible, your arms are only there to balance/support the bar, my coach always told us that you should be able to remove your hands from the bar completely and squat it (i dont recomend it though)

This as well, keep your elbows high, that's what really helps with the whole wrist thing.

[Snailshoes]

To get better at clean grip the best way is to...

Clean grip, with practice and good form your wrists will adapt. Start of with say 1 or 2 fingers touching the bar, then work up to all of your fingers.

[royalz19]

You can do them with the barbell since it spins on the ends. You can even put a weight on it to raise it up a bit.



This as well, keep your elbows high, that's what really helps with the whole wrist thing.

Okay fine. Keep elbows high.. now where should i put my hands or fingers? Like where i usually put them for a bench press? or closer? wider?
+repeed you all man appreciate the help

[speX94]

things i noticed on first rep.

Knees went past toes, portion of your back was curled over.

suggestions. Practice warmup before you start squatting just sitting back and basically doing the take a crap in the woods stance. That is closer to a proper squat imho.. also chest out head up. That's what i always say you should do on just about every single workout.

[Theminatar]

Hopefully that helps. Keep them by your shoulders. And raise those elbows as high as you can. Your hands there are to to make sure the bar doesn't fall forward. It's like your back squat, your hands aren't there to hold the weight, just to make sure it doesn't fall back.

[timmzzy1]

Okay fine. Keep elbows high.. now where should i put my hands or fingers? Like where i usually put them for a bench press? or closer? wider?
+repeed you all man appreciate the help

literally a clean grip, i put my little finger on the ring then extend my thumbs down the bar and move my hands to where the tips of my thumbs are, try doing a lighter weight and try cleaning the weight up then doing your reps

[royalz19]

things i noticed on first rep.

Knees went past toes, portion of your back was curled over.

suggestions. Practice warmup before you start squatting just sitting back and basically doing the take a crap in the woods stance. That is closer to a proper squat imho.. also chest out head up. That's what i always say you should do on just about every single workout.

Ah **** I just noticed that. That was my third set... so i'll see next time to see if need to deload.

Hopefully that helps. Keep them by your shoulders. And raise those elbows as high as you can. Your hands there are to to make sure the bar doesn't fall forward. It's like your back squat, your hands aren't there to hold the weight, just to make sure it doesn't fall back.

Thanks

[mcmoon]

I have never done it pesonally but have seen people with wrist issues use straps for front squats. They just wrap the strap under the bar then just hold on the strap. Hopefully somebody can post a pic of it or somebody thats done it can give you a better explaination. I have just always used the clean grip and after the first few times I just got used to it.

On military press I go about shoulder width, maybe a little farther on my grip. I also false grip on military press but that just my preference but you could give it a try.

[orca23554]

I see the back starting to round on the reps, has to be due to your grip

I'd also suggest the olympic grip

[bogui94]

Check out this tutorial by BTBAM
http://forum.bodybuilding.com/showth...hp?t=149577933

[royalz19]

solved my problem as of now. I use straps. form has improved!

[Saintsqc]

things i noticed on first rep.

Knees went past toes, portion of your back was curled over.

suggestions. Practice warmup before you start squatting just sitting back and basically doing the take a crap in the woods stance. That is closer to a proper squat imho.. also chest out head up. That's what i always say you should do on just about every single workout.

On front squat, you WANT your knees to past toes. Otherwise, your hips will have to shoot back and your torso will lean forward too much. Also, you dont front squat back, you front squat down, in between your heels.

[babylover]

Form is fine.

You need to stick your chest out more aggressively and just be more aggressive with how 'solid' you are. You look like a penis that's not quite hard enough. Stiffen things up.... lol

Grip is entirely up to you. Clean grip is optimal though.

Belt is fine, but wear a proper one.

Everyone else stop saying stupid sh*t.

[Newmanzz]

So lose the belt? and no cross arm grip? I really need help making my wrist more flexible. I think I pulled something todya. I cant clench my hand... tight

Lose the belt for front squats yes, best way to get more flexible for a certain exercise is just do the exercise and take the short term pain.

[DaneMuscle]

More upper back work and a stronger core should help you stay completely upright, there's a very slight falling forward just out of the hole. Also don't walk fukking 10 feet out of the rack, drains your energy for squatting.

[DoWorkSon515]

Unfortunately for me I have a long upper arm and very short forearm for my height so these are hard. The best way for me is to rest my wrists on the center of the shoulder (the part which is protruding the most), it's very comfortable for me and I don't have to stretch as much if I put my wrists beside my shoulders.

[ngaah]

things i noticed on first rep.

Knees went past toes, portion of your back was curled over.

suggestions. Practice warmup before you start squatting just sitting back and basically doing the take a crap in the woods stance. That is closer to a proper squat imho.. also chest out head up. That's what i always say you should do on just about every single workout.

Agree with this guy.

Try and sit back into the squat more, just before you squat down push your ass out and get those knees behind the toes.

For prepping the wrists for clean grip, put your hand on a wall, fingers facing towards the floor and stretch your wrist/forearm that way.

[DanTD]

I will leave this here for all saying his toes shouldn't be going past his knees.



The rule only really applies for low bar squats.