Front squat bar position

[erigni]

Yesterday I tried to front squat using the California grip. I heard that you are supposed to create a shelf with your raised shoulders and place the bar there, but when I tried this, and the bar strongly irritated my collarbone. I moved the bar more forward so that it rested on my upper chest, but it left that shelf and gave me shoulder pain. Can someone explain in detail exactly where the bar is supposed to rest during front squats?

Thank you.

[Camarija]

I do mummy front squats on smith machine specifically because of how annoying they are to set up

Power to you, they get easier with practice

[SuicideGripMe]

Yesterday I tried to front squat using the California grip. I heard that you are supposed to create a shelf with your raised shoulders and place the bar there, but when I tried this, and the bar strongly irritated my collarbone. I moved the bar more forward so that it rested on my upper chest, but it left that shelf and gave me shoulder pain. Can someone explain in detail exactly where the bar is supposed to rest during front squats?

Thank you.

If the bar is smashing your collarbone, it generally means you are not lifting your elbows which will drive your delts up (creating a meaty shelf). The problem with the california grip/cross-arm grip/bodybuilder grip, is for some, it makes kyphosis of the upper back happen more (the rounding) than you would if you did an olympic grip.

My 2 cents would be play around with it, the first few times you will definitly feel like you are choking yourself, but it should feel supported by your body and frame. Goblet squats to warm up is a good option to start get everything flexed as are barbell military presses with a super slow negative into the front rack position.

[KimScott20]

The proper bar position for front squats can be tricky. It should ideally rest on your front deltoids while keeping your elbows high. This might require some flexibility work to achieve comfortably. Experiment with different grip widths and hand positions until you find what works best for you. Remember, discomfort is common initially but persistent pain could indicate incorrect form. Consider seeking guidance from a trainer for personalized advice.

[air2fakie]

I do mummy front squats on smith machine specifically because of how annoying they are to set up

I rep out the 130 lb db with goblet squats because of how annoying FS is, even when you know how to do it.

OP, some people just have trouble with FS. You can use straps if it's too awkward, but there are cons for that too.

[Yoda1891]

Also worth mentioning; using straps (search on yt) is also a valid and solid option I reckon, gonna try this myself when I start front squatting since my wrist mobility isnt that good


Edit; ^ beat me to it, didnt refresh the page

[TheShadowMan]

Goblet and db on shoulder front squats are great pre-requisite exercises for learning the clean grip. Also, you can practice cleans or cleaning into certain lifts, clean & press or clean & front squat. I'd start with the bar on these, add weight as you get more comfortable with the movements, but they are pretty beneficial cause you get better at the grip, works the body a little more, but they can get pretty fatiguing so be warned.

[SuicideGripMe]

I rep out the 130 lb db with goblet squats because of how annoying FS is, even when you know how to do it.

OP, some people just have trouble with FS. You can use straps if it's too awkward, but there are cons for that too.

I think the goblet is highly underrated. 130 on the goblet is impressive man! I've seen a guy load up the 150 with chains and knock out reps (he kept it on a high box for easy pick up). But yeah, it's hard once you get strong to stay in that 5-8 rep range area... at the same time... these are definitely not the worst problems to have

[air2fakie]

I think the goblet is highly underrated. 130 on the goblet is impressive man! I've seen a guy load up the 150 with chains and knock out reps (he kept it on a high box for easy pick up). But yeah, it's hard once you get strong to stay in that 5-8 rep range area... at the same time... these are definitely not the worst problems to have

It's actually not has hard as you'd think from a leg perspective. The problem is that many people who might have strong enough legs don't also have the combination of upper body/core strength & endurance to hold the db in that awkward position for the duration of a lengthy set.

[dhatshana12]

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