How to increase mobility for front squats

[l2evolution]

I try to get the bar into position with a broom stick and I think for lack of flexibility, it kinda becomes a shrug to get my elbows up, where I can feel some tension in my wrist. I think I'm lacking shoulder, lat and wrist mobility for this exercise, idk what to do for it though.

[Turtora]

I'm on my phone right now so i can't, but look up Dan John's video on youtube regarding wrist flexibility for clean rack position. For now you can just use straps, though. Do Dan's stretch (the one where you try to touch your thumb to your wrist) for a month and then see how your rack position feels.

Cheers.

Edit:

Edited Edit: You should also do thoracic extensions using a foam roller to open up those lats and get some mobility in your thoracic spine. That might help, too.

[Ownster8932]

I don't have any issues with FS mobility (idk why, but since day 1 it was there, lol), but I saw this thread and it seems to have a lot of good stuff that you might be able to utilize:

http://forum.bodybuilding.com/showth...hp?t=164421641

[JuggernautGeoff]

One simple stretch. Hold the bar fully in your hand on your shoulders with the elbows down. Get somebody to put there shoulders under your elbow and hold the bar down on your shoulders, the gently push the elbowss up

[BushcraftAl]

One simple stretch. Hold the bar fully in your hand on your shoulders with the elbows down. Get somebody to put there shoulders under your elbow and hold the bar down on your shoulders, the gently push the elbowss up

See 2:00 on for that stretch, OP.

http://www.youtube.com/watch?v=XKLVlYt2Ioc

[YourGunShowTix]

I just use something i saw from Clint Darden's videos, the "thumbs-up front squat": just stick your arms straight out and have you hands neutral with your thumbs pointing straight up. You don't have an option to cheat since if you fall forward, the bar's rolling forward (depending on front delt size).

[SuperiorP]

A broom isn't really optimal to work technique with since it has virtually no weight. I would use some light weight instead assuming that you are not really phucking far of with form.

[scotpak1979]

Or you could do it bodybuilder style with crossed arms (like Dan Green).

Took me a few weeks to get used to it. What helped was: chest up, elbows up and head up. Obviously this gets harder with more weight but dont give up. Try to also keep reps in the 3 to 5 range.

[olyw8lifter]

A broom isn't really optimal to work technique with since it has virtually no weight. I would use some light weight instead assuming that you are not really phucking far of with form.

Pretty much this!! Use an empty bar to work on the needed flexibility and mobility!!

[TSNBTAN]

OP I had the same issue until a strength coach came by and told me to rest the weight on my front delts and use my index, middle and ring fingers to stop the bar rolling off or down my upper pecs.

Hope this helps if not let me know and I'll get down to the gym right now and get a video for you of me doing.

Seriously im looking for a reason to get away from the wife and kids so no issue with it.

**** im going to lift anyway fcuk this noise lol.

[ghjk24]

Roll out your forearms/triceps/biceps as well

[l2evolution]

Or you could do it bodybuilder style with crossed arms (like Dan Green).

Took me a few weeks to get used to it. What helped was: chest up, elbows up and head up. Obviously this gets harder with more weight but dont give up. Try to also keep reps in the 3 to 5 range.

The cross arm style really hurts, even with 5 pounds on each side. But I will try everything here. Sorry for the late reply.

[kaleida]

When I want to make muscles more stretchy, I smash them with a foam roller or tennis ball. It works well for me.
Keeping "elbows up" in a front squat starts with ankle flexibility, so don't forget calves too. (The farther forward your knees can go past your toes, the farther forward your butt will be - and the farther forward your butt is, the less forward lean you need.)