front squating... more...

[rNursejitsu]

i've already managed a 2xbodyweight back squat, but i cannot front squat for crap. 70% of 1RM back squat. "somebody" told me my back/upper back is weak and recommended i do partial front squats.

yes i do front squat (at the moment)... i row, pull ups, and dead lift also... are these partial front squats going to help my rack position? thanks, in advance.

[Gwybodaeth]

Sorry, do you think you have issues getting into the front rack position or are you worried you have muscle imbalances preventing you from achieving a heavier front squat?

If you need more mobility to get into the proper position, you might want to work on your elbows. Try putting the barbell behind your head and use weight to push your hands down. It's also possible you aren't gripping correctly...if you're struggling, try pointing your elbows out and slightly down.

[rNursejitsu]

worried you have muscle imbalances

i go to PT and they told me i have slight upper cross, my md said i have tight traps, and my chiropractor said i've got mild kyphosis.

[Junsuiakai]

i go to PT and they told me i have slight upper cross, my md said i have tight traps, and my chiropractor said i've got mild kyphosis.

Like most people, welcome to the club. When I front squat, I always feel it in my obliques, so I try not to front squat too often.

[rNursejitsu]

Like most people, welcome to the club. When I front squat, I always feel it in my obliques, so I try not to front squat too often.

are you telling me front squatting is making my issues worse?

[olyw8lifter]

i go to PT and they told me i have slight upper cross, my md said i have tight traps, and my chiropractor said i've got mild kyphosis.

You're probably going to have to keep working on correcting those issues. I would not do partial front squats, though. Keep doing full ROM and work with lighter weight for triples and upwards of 6-8 sets, really focusing on keeping elbows up and back tight and upright. You could also ask what your PT and/or chiro think of doing them. Lots of mobility work and foam rolling the thoracic spine (T-spine, or mid to upper back) to loosen it up.

[jonjonx5]

Full rom front squats are the devils work... But beneficial lol.

[TLTrooper]

Try zercher squats. It kind of incorporates the same upper back muscles, but there's considerable trap involvement.