front squat critique

[rtm0004]

first time front squatting with any considerable weight. any input is appreciated



edit did 225 for 2 sets of one after back squatting

[unstrong]

Are you holding the bar with your hands? I find it hard to believe you're shelfing it with your shoulders when your forearms are perpendicular to the ground.

[geothelegend]

Form is not bad from the chest down, however from the chest up... oh dear.
Start holding it properly, either clean grip or cross grip, anything but what you are doing now.

[Ironlife]

put the bar behind the delt and near the collar bone let it rest

[Rasputin4]

put the bar behind the delt and near the collar bone let it rest

This. It's not difficult once you get used to it.

Also pretty decent weight for the depth your going to, especially if you back squatted first.

[rtm0004]

Are you holding the bar with your hands? I find it hard to believe you're shelfing it with your shoulders when your forearms are perpendicular to the ground.

Form is not bad from the chest down, however from the chest up... oh dear.
Start holding it properly, either clean grip or cross grip, anything but what you are doing now.

put the bar behind the delt and near the collar bone let it rest

the weight is in my fingertips and on my shoulders believe it or not, my hands are not closed around the bar. pretty much just pushing/holding the weight against my body

it's so tight onto my neck that breathing is, I won't say hard, but not as easy

edit - I will say that my shoulder, wrist flexability needs work

[unstrong]

the weight is in my fingertips and on my shoulders believe it or not, my hands are not closed around the bar. pretty much just pushing/holding the weight against my body

it's so tight onto my neck that breathing is, I won't say hard, but not as easy

The weight has to be on your collarbone then, which is also not good. You need to get those elbows up at least a little bit more or you are risking injury. The bar should not be hitting bone between the shoulders.

[ZoranM]

Lucifeeeeeeeeeeeeeeeeeeeer

[ironwill2008]

Fix your grip, and your poundage should increase quite a bit, OP.

Have a look at this vid; if you aren't flexible enough to use the Clean grip, Boris demonstrates a couple of options starting at about 8:00:

[rtm0004]

The weight has to be on your collarbone then, which is also not good. You need to get those elbows up at least a little bit more or you are risking injury. The bar should not be hitting bone between the shoulders.

my shoulders must not be that big then or I'm lacking real estate in that area b/c I'm not sure if I can hold it between my delts and neck and not hit bone, or my collerbone is weird. I agree my arms need to be higher and that's one thing I need to work on more

I would like to cont to use the clean grip bc i also power clean and I feel that it helps to use the same hold/motion. If not I may try the lifting strap method

also prior to this, I had never gone over 135 and this is more of an accessory movement for me. and just prior to this I had back squatted heavy for me

I do feel the weight shifting forward in the hole which I believe would be fixed by fixing my shoulder mobility

[LadyLore420]

That's great form. Listen to above posters about shelfing it, but everything under the shoulders you got perfect.

[unstrong]

That's great form. Listen to above posters about shelfing it, but everything under the shoulders you got perfect.

Yeah, just want to +1 this. I'm getting on you about the grip but you're doing everything else really, really well.

If you get your arms up more your delts should build up that extra .5-1 inch that you need to get it off your collarbone.

[ThisIsTheOne89]

surprised your wrists aren't killing you and that you don't drop the weight. Your upper arm needs to be parallel or as near parallel to the ground if possible.

Being unable to keep the above arm position is usually down to a problem in one of the following areas: t spine mobility, hip mobility, or ankle mobility

http://breakingmuscle.com/strength-c...r-front-squats

[rtm0004]

surprised your wrists aren't killing you and that you don't drop the weight. Your upper arm needs to be parallel or as near parallel to the ground if possible.

Being unable to keep the above arm position is usually down to a problem in one of the following areas: t spine mobility, hip mobility, or ankle mobility

http://breakingmuscle.com/strength-c...r-front-squats

thanks for the link, hip and ankle mobilty is something that I've started working on more for squats and deadlifts and have been doing some of limber 11.

I need to start doing it much more religiously but have yet to find a similar program for upper body

My wrists do hurt a little but for the majority of the movement the weight is on my delts.

I like the idea of leading with your elbows in that article. Will give me a good mental cue which will help since I'm so new to the movement

[ThisIsTheOne89]

thanks for the link, hip and ankle mobilty is something that I've started working on more for squats and deadlifts and have been doing some of limber 11.

I need to start doing it much more religiously but have yet to find a similar program for upper body

My wrists do hurt a little but for the majority of the movement the weight is on my delts.

I like the idea of leading with your elbows in that article. Will give me a good mental cue which will help since I'm so new to the movement

keep at it. It's a really difficult exercise to do imo, but has many benefits.

A good way of testing if the ankles are the problem is to put ur heels on weight plates. If you can do the squat with elbows up fine then that is your answer. Otherwise something tells me you lack thoracic mobility. But practise makes perfect.

[rtm0004]

keep at it. It's a really difficult exercise to do imo, but has many benefits.

A good way of testing if the ankles are the problem is to put ur heels on weight plates. If you can do the squat with elbows up fine then that is your answer. Otherwise something tells me you lack thoracic mobility. But practise makes perfect.

I already squat in weightlifting shoes with a heel