Front Squat Help (vid)

[ballzofpeaze]

Sup brahs. Tested the power of my front squat for the first time today. Been lifting for 9.5 months and only been able to do work on my legs for around 5 months due to a hip injury called osteitis pubis (yeah, strong join date but I was just a standard non-lifting sports miscer).

Anyways, still learning the movements and what not. Critique my front squat form please. I don't like the way I sway forward at the start of my squat. Is this something that could be helped by weightlifting shoes?





Tymen

Edit: posted this on the misc. section and got maybe 3 or so responses. Just reposting it to here because I think the power lifters would be able to give the best advice.

I'm training to become a good Australian Football player and I'm mid season.

[georgee1]

I think that first rep you might have bounced down and jumped up causing you to go forward a bit. But I'll let you judge that, don't squat in nike running shoes they are to soft and move your feet around. You want to get hard sole shoes if not already. Chuck taylors or vans will do well. I got high top chucks because I noticed the difference in using vans to my nikes. I feel it's easier to centralize your lifting off the heels with hard soles.

Practice makes perfect.

[JuggernautGeoff]

Looks okay. Your not falling forward to terribly I have seen a lot worse.

Focus on sitting straight down. Your ankles and hips look a bit tight.

[olyw8lifter]

A big part of you shifting is your shoes. Regular running shoes will be too soft to maintain a solid connection to the floor. They allow your foot to roll around inside the shoe too much. Shoes with a flat or raised heel with almost no cushioning would be ideal, like chucks (flat) or Olympic weightlifting shoes (raised). These shoes will not allow your foot to move around.

Also, make sure you're tight and not rocking when you start the movement. Seems like a no-brainer, but be more conscious of your body moving!!

[breathinglife]

I don't see any huge problems with form. Keeping your elbows up will help the weight not drift forward, but this is the way anyone will fail a front squat--if you keep adding weight, you won't be able to support it, and you'll lose it forwards. I've seen people lose cleans backward, but never front squats. Thus, even if you perfect your form, your body will eventually start falling forward when the weight is too heavy just because of the mechanics of this lift.

And yes, if you want to invest in some cheap weightlifting shoes, you'll find it makes a huge difference.

[Garage Rat]

Get tighter on the start.
It looks like your going unbelted which requires even more concentration on being tight.
Fill your belly full of air right before you go down and hold it tight through the rep.
I would also recommend a non spongy sole shoe.
Many like an oly shoe on front squat but any shoe that flat and no spongy running sole could work.
Other than that it really doesn't look bad.

By the way i love watching Aussy rules football.
We get it here in the states sometimes on cable.
Good luck.

[ballzofpeaze]

Thanks for the help guys.

Recently bought a pair of romaleos. Have already helped a lot and have been using the advice given ITT.

Boom! Knew you guys would help.

[olyw8lifter]

Thanks for the help guys.

Recently bought a pair of romaleos. Have already helped a lot and have been using the advice given ITT.

Boom! Knew you guys would help.

You'll get even better in them the more you use them and get comfortable with the shoes!! Glad they helped!!

[7399martyn]

looks pretty good.

key things on front squat; elbows and chest up, do not sit back like a back squat, go straight down, force knees out.

keep it up