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Thread: Front squats

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    Registered User DreadPir8's Avatar
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    Angry Front squats

    Are front squats meant to be extremely painful?

    My legs can handle the weight just fine. But my neck and wrists are in pain on every rep.

    I’m choking myself on the bar and my wrists feel like they’re gonna snap.
    Which I take is an indication of decent form...

    Can’t imagine putting 200+ lbs on my clavicle though.
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    Registered User Ghawk21's Avatar
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    Try this:

    https://www.t-nation.com/videos/tip-...at-with-straps

    The bar should be sitting on the meat of your front delts though, not pressed up against your neck.
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    No, neither front squats nor back squats, were created to make us to feel like we're in some kind of torture chamber...are you loading the bar too much? Generally, people cannot use as much weight while performing front squats, as they would with back squats. Does your back bother you doing typical back squats? Sometimes, injuries or biomechanics might make it more comfortable for someone to place the bar in front. But the bar shouldn't be placed up against your neck, it should be comfortably situated across your shoulders. What positions are your hands in??
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    The front squat is not comfortable exercise.
    All the things you mentioned are true.
    Racking it on the shoulders with the hands under the bar takes good wrist mobility.
    Resting the bar on the shoulders and clavicles can be painful for sure.
    And keeping the bar close to the neck can sometimes make it hard to breath and possibly choke you out.
    What i do is wear a think sweat shirt when front squatting and use the cross arm style instead of the oly arms under style.
    My purpose is to work the quads not do olympic lifts.
    Your right heavier weight is a little more painful and harder to stay upright so you don't dump the bar.
    Also need a strong upper and lower back to help maintain the upright position with the body.
    The front squat is unforgiving in that if you start leaning forward you will loose position and then the bar.
    A good quad movement though.
    Good luck.
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    Registered User DreadPir8's Avatar
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    Originally Posted by etet1919 View Post
    No, neither front squats nor back squats, were created to make us to feel like we're in some kind of torture chamber...are you loading the bar too much? Generally, people cannot use as much weight while performing front squats, as they would with back squats. Does your back bother you doing typical back squats? Sometimes, injuries or biomechanics might make it more comfortable for someone to place the bar in front. But the bar shouldn't be placed up against your neck, it should be comfortably situated across your shoulders. What positions are your hands in??
    My worksets were with 155 lbs today. Which I handle just fine; except for the wrist pain and not breathing.

    My hands are under the bar. Palms up. With the bar really just resting on my fingers as support.

    Originally Posted by Garage Rat View Post
    The front squat is not comfortable exercise.
    All the things you mentioned are true.
    Racking it on the shoulders with the hands under the bar takes good wrist mobility.
    Resting the bar on the shoulders and clavicles can be painful for sure.
    And keeping the bar close to the neck can sometimes make it hard to breath and possibly choke you out.
    What i do is wear a think sweat shirt when front squatting and use the cross arm style instead of the oly arms under style.
    My purpose is to work the quads not do olympic lifts.
    Your right heavier weight is a little more painful and harder to stay upright so you don't dump the bar.
    Also need a strong upper and lower back to help maintain the upright position with the body.
    The front squat is unforgiving in that if you start leaning forward you will loose position and then the bar.
    A good quad movement though.
    Good luck.
    Thanks for the response. A sweatshirt is a good idea. As is holding the bar with arms crossed.

    From the form videos I’ve watched holding it palms up kept being preferred. Not sure why, but that’s why I’ve done it that way.

    My wrists don’t seem to be getting use to the load, though.
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    Originally Posted by Ghawk21 View Post
    Try this:

    https://www.t-nation.com/videos/tip-...at-with-straps

    The bar should be sitting on the meat of your front delts though, not pressed up against your neck.
    That’s a creative idea. If he tried that much weight holding it like a clean I think his hands would break off...
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    Originally Posted by DreadPir8 View Post
    That’s a creative idea. If he tried that much weight holding it like a clean I think his hands would break off...
    Works very well, personally found it felt better than the cross over technique. If you have no intentions of getting into oly lifting then either this or the cross over are both fine to use.
    Bench: 330
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    Originally Posted by DreadPir8 View Post
    Are front squats meant to be extremely painful?

    My legs can handle the weight just fine. But my neck and wrists are in pain on every rep.

    I’m choking myself on the bar and my wrists feel like they’re gonna snap.
    Which I take is an indication of decent form...

    Can’t imagine putting 200+ lbs on my clavicle though.
    It shouldn't be on your clavicle, it should be on your front delts. It might be painful a bit until you adapt.

    Originally Posted by DreadPir8 View Post
    My worksets were with 155 lbs today. Which I handle just fine; except for the wrist pain and not breathing.

    My hands are under the bar. Palms up. With the bar really just resting on my fingers as support.

    I just put one or two fingertips under the bar. You only need enough under the bar to keep your hands and thus arms from coming out of position.

    Elbows up, elbows in, bar as far towards your spine as possible. Yeah, it should kind of feel like the bar is choking you a bit.

    My front squat PR is 330 (awhile ago), no pain from it really

    Last edited by Farley1324; 12-05-2018 at 07:45 PM.
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    Thumbs up

    Originally Posted by Farley1324 View Post
    It shouldn't be on your clavicle, it should be on your front delts. It might be painful a bit until you adapt.



    I just put one or two fingertips under the bar. You only need enough under the bar to keep your hands and thus arms from coming out of position.

    Elbows up, elbows in, bar as far towards your spine as possible. Yeah, it should kind of feel like the bar is choking you a bit.

    My front squat PR is 330 (awhile ago), no pain from it really

    That's you, Farley? Impressive!!
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    Originally Posted by etet1919 View Post
    That's you, Farley? Impressive!!
    It is. meh. I've never been and will never be strong, relatively speaking, I have front squat 330 lbs before which was pretty good but it's been awhile...yesterday I did a quick 275x3 before press and deadlift, which is where I got that screen cap

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    if you have small delts it could be a problem or a protruding/thick neck lol


    but honestly you get used to it over time, that choking feeling and that strain on your clavicle kind of goes away as you do it and learn to position it better.

    work on your thoracic mobility as well wrists, roll out lats and triceps. but me personally I've always used a cross-grip as a bit of a band-aid fix but some people just aren't comfortable with it. I wasn't initially but with that too you also get used to it. I struggled alot with the movement initially but you just have to keep practicing and working on your form.



    this was about a year and a half ago just messing around kind of. was my first time doing 2 plates. Not the best form because I never really did front squats and I certainly lack a lot of thoracic mobility. I used cross-grip but certainly the same principles would apply, you want those elbows as high as possible and not have the bar path drifting forward so much like in my video. I haven't really been a fan of front squats personally as I feel my upper back and my core gives out before my quads, but part of that is because I've never really been too serious about it.

    But if you really work at it over time you can do 2 plates very easily, I never really imagined myself doing 2 plates either initially because just having 95 lbs on the bar hurt my clavicle and neck so much but here I was lol.
    Last edited by sooby; 12-06-2018 at 08:57 AM.
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    Originally Posted by Farley1324 View Post
    It is. meh. I've never been and will never be strong, relatively speaking, I have front squat 330 lbs before which was pretty good but it's been awhile...yesterday I did a quick 275x3 before press and deadlift, which is where I got that screen cap

    Are you kidding me?? " You will never be strong?" It is enlightening to me just how critical men could be of themselves at times. Women are just as self-critical, you guys already know. But, man, you are strong.
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    Originally Posted by sooby View Post
    if you have small delts it could be a problem or a protruding/thick neck lol


    but honestly you get used to it over time, that choking feeling and that strain on your clavicle kind of goes away as you do it and learn to position it better.

    work on your thoracic mobility as well wrists, roll out lats and triceps. but me personally I've always used a cross-grip as a bit of a band-aid fix but some people just aren't comfortable with it. I wasn't initially but with that too you also get used to it. I struggled alot with the movement initially but you just have to keep practicing and working on your form.



    this was about a year and a half ago just messing around kind of. was my first time doing 2 plates. Not the best form because I never really did front squats and I certainly lack a lot of thoracic mobility. I used cross-grip but certainly the same principles would apply, you want those elbows as high as possible and not have the bar path drifting forward so much like in my video. I haven't really been a fan of front squats personally as I feel my upper back and my core gives out before my quads, but part of that is because I've never really been too serious about it.

    But if you really work at it over time you can do 2 plates very easily, I never really imagined myself doing 2 plates either initially because just having 95 lbs on the bar hurt my clavicle and neck so much but here I was lol.
    Look at Sooby, another strong guy!! I really admire the natural strength that men have. Much respect to them.
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