im expecting the answer to be pretty bad. I've only been doing them for a few weeks.
https://youtu.be/j0W8E16t508
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07-16-2017, 10:43 AM #1
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07-16-2017, 11:05 AM #2
It looks like you're wearing flat shoes, those are generally bad for front squats. Try getting weightlifting shoes and start the squat by breaking at your knees, do not try to sit back in a front squat, just drive straight down. Also using a clean grip might be better for upper back positioning.
Last edited by dualspace; 07-16-2017 at 01:55 PM.
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07-16-2017, 11:29 AM #3
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07-16-2017, 11:50 AM #4
youtu .be/j0W8E16t508
This is a very good tutorial on the front squat. Notice how upright the torso remains throughout the lift. A cue the video doesnt mention that I've found useful is to try to reach for the ceiling with your chest before each rep, this prevents the chest from caving under the weight.
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07-16-2017, 01:23 PM #5
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07-16-2017, 01:48 PM #6
let your knees travel forward more and that will allow your torso to stay more upright. also consider adopting a more traditional rack/clean position instead of crossing your arms. it takes some getting used to but some stretching beforehand but it surprisingly helps the lift. but the traditional position allows for an overall much tighter upper body and it does change your position as you drive up. i did the crossed arms position for ages until this year and it was very enlightening for me to switch, i'd suggest getting used to that rather than having to relearn down the road
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07-17-2017, 01:33 AM #7
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07-17-2017, 07:10 AM #8
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you are too far forward IMO, focus on keeping your body upright, but that may also be due to your ankle dorsiflexion and hip-angles
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07-17-2017, 08:48 AM #9No brain, no gain.
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07-17-2017, 10:01 AM #10
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07-18-2017, 02:28 AM #11
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07-18-2017, 02:29 AM #12
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07-18-2017, 02:31 AM #13
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07-18-2017, 04:03 AM #14
To create a proper shelf, angle your elbows slightly downwards and slightly out. You don't need to have a full grip, but it is recommended if you want to transition to weightlifting later on. It may take some time; you'll need to develop some flexibility in the elbows and wrists. Definitely worth working at, as it will help keep your chest up. The cross grip is pretty bad in that regard.
Ideally, your hips and knees should break at a pretty similar time, but your torso should drop in between your knees, as upright as possible. The bar should be travelling straight down, but your bottom position will be dictated by your anatomy. If your ankles are inflexible, try placing the barbell on top of your knees in the squat position, and let it depress them down. A pair of weightlifting shoes would help with mobility as well as torso angle.
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07-18-2017, 12:27 PM #15
- Join Date: Jun 2012
- Location: United Kingdom (Great Britain)
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Thankful for your advice. I have ordered squat shoes to see if I get on with them. I've tried using plates under my feet but that just hurt my knees. I'm working on ankles mobility but seeing little difference-i can't even sit in the squat position unaided because of it.
I will try the elbows out and slightly down tip.
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