Heavy front squats slipping out. help

[CrazyBlackPanda]

I feel fine doing my first 4 sets
but when I do my last set for a new PR
my hands are slipping out.. I have to rack the bar and rerack again to do another rep.. I'm using clean grip... btw
is this normal or am i doing wrong ?


my friend told me that 5x5 for front squats is not a good idea..
but I'm alternating my back squats with front squats..

[olyw8lifter]

I feel fine doing my first 4 sets
but when I do my last set for a new PR
my hands are slipping out.. I have to rack the bar and rerack again to do another rep.. I'm using clean grip... btw
is this normal or am i doing wrong ?


my friend told me that 5x5 for front squats is not a good idea..
but I'm alternating my back squats with front squats..

Personally, I don't recommend 5x5 with fronts squats, but that doesn't mean you can't do it. Are you doing ramping sets?? With your clean grip, is the bar on your fingertips or in your hands??

This happens, especially as you get tired and your upper back rounds. Try chalking up your hands before that last set.

[CrazyBlackPanda]

This happens, especially as you get tired and your upper back rounds. Try chalking up your hands before that last set.

The bar is in my fingertips because it's the only way to make my elbows point upward
I bet that i got tired, and it even put a lot of stress in my shoulders!
Because I lost 2 reps in my final set of my OHP after my front squats...

so what should i do ?
put my front squats into bodybuilding parameter (4x6-8) ??

[puckett26]

This may not help much but I gave on on it and bought a Zercher squat harness.

[Unit1994]

Just keep working on mobility for the front rack, this used to happen to me alot but the more flexible I get the less it happens.

[coachdeez]

I'm more interested in the fact that people are saying you shouldn't do 5x5 front squats.

[thom2355]

That is part of front squatting. Really have to fight to keep yourself upright. Upper back fatigue is most likely the culprit and would also explain less reps on OHP.

5x5 will suck for front squats, but it is not a bad idea.

[MrDimitri]

Make sure to cue thoracic extension through out the movement especially in the hole where its imperative you stay rigid and upright. imo personal hand placement is huge when it comes to comfort...for me i like it resting on my 4 fingers while my thumb kinda just dangles there.....i feel weird when i fully grip the bar on front squats.

[Jason2459]

This may not help much but I gave on on it and bought a Zercher squat harness.

I was doing this too and works good but Coachdeez pointed out it's not really a front squat anymore as the bar is in a completely different position. I still like using the harness and it is a good supplement lift just like a front squat is but they do feel different. The harness puts the bar lower and out front more. No longer more centered with the body and up higher in the rack position. I've been using a SSB flipped around and weight placement/bar position feels very close to a normal front squat and it's super comfy.

[Jason2459]

That is part of front squatting. Really have to fight to keep yourself upright. Upper back fatigue is most likely the culprit and would also explain less reps on OHP.

5x5 will suck for front squats, but it is not a bad idea.

<~~~ been doing paused front squats working from 5x3 to 5x5. It sucks especially by the 4th and 5th rep. Just want to dump it forward.

[fullback52]

Most likely a form issue.

For front squats I never go past 3 reps. I don't go past 3 reps on any of the big three either. I find my form breaks down.

[GRAZ23]

wrist mobility,shoulder extenson mobilty thoracic spin mobility!

[olyw8lifter]

The bar is in my fingertips because it's the only way to make my elbows point upward
I bet that i got tired, and it even put a lot of stress in my shoulders!
Because I lost 2 reps in my final set of my OHP after my front squats...

so what should i do ?
put my front squats into bodybuilding parameter (4x6-8) ??

Okay, that explains a lot. I would work on wrist flexibility and upper back mobility (foam rolling t-spine) so you can get the bar more into your hands while pointing elbows up. The more you can get your hands around the bar, the more you can keep your upper back tight, or so say the Russians, and I quite agree with them since I started doing exactly that.

If you're doing the 5x5, just keep doing them, but work on the wrist flexibility and upper back and shoulder mobility as you're doing it.

[Jason2459]

Most likely a form issue.

For front squats I never go past 3 reps. I don't go past 3 reps on any of the big three either. I find my form breaks down.

That maybe a good reason to training some higher reps periodically.

[rancid_theclash]

try raising your chest a bit more, and try to make your shoulders push the bar towards your neck.

[ruinchristmas]

If you aren't an Olympic lifter, you can use the California style. Or, you can hook straps to the bar (loop goes around the bar, not around your wrist!!). Hold the straps close to the bar, keep your elbows up, and git 'er done.

[302rx7]

If you aren't an Olympic lifter, you can use the California style. Or, you can hook straps to the bar (loop goes around the bar, not around your wrist!!). Hold the straps close to the bar, keep your elbows up, and git 'er done.

I use the lifting strap handles on my front squats. Then it's just a matter of chest up elbows up.

[atgorgohome]

I thought 5x5 setup was like ramp up sets? Wasn't intended for 5 working sets
Just hearsay. I might be wrong