Author Topic: how to front squat  (Read 4116 times)

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Raptor

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Re: how to front squat
« Reply #15 on: January 18, 2013, 02:23:57 pm »
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Haha, you tempt me to film at home with my bar (not an olympic bar but it will get the point across) trying all kinds of bar grips to see just how bad it can be. I won't even attempt to squat, just to keep the bar "on the shoulders" (impossible). The bar can only be held on the chest in my case. I have tried again and again, couldn't do it. That's the biggest reason why I haven't increase my clean too - because I can't catch a bigger weight than I'm doing now on the chest/arms.

Cosmic J

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Re: how to front squat
« Reply #16 on: January 20, 2013, 04:57:22 pm »
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Every healthy human being can achieve proper range of motion and positioning.  You need to work on your mobility.  www.mobilitywod.com has drills specifically for the front rack. Then move to drills for front squat.  My friend is way more muscular than us and has the same problems but just a few minutes working on the triceps can improve positioning

Raptor

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Re: how to front squat
« Reply #17 on: January 20, 2013, 06:16:52 pm »
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Hey thanks, that's definitely useful!

vag

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Re: how to front squat
« Reply #18 on: January 21, 2013, 05:31:36 am »
+1
Every healthy human being can achieve proper range of motion and positioning.  You need to work on your mobility.  www.mobilitywod.com has drills specifically for the front rack. Then move to drills for front squat.  My friend is way more muscular than us and has the same problems but just a few minutes working on the triceps can improve positioning


Hey thanks, that's definitely useful!



What? NOOO, that's not true , it's IMPOSSIBLE for you to imrove your mobility, you had all the forum trying to convince you but you proved us all wrong in this thread:



I'd love to front squat, but the highest I can get my elbow to be is basically pointing down... so the bar sits on the chest supported by the arms. Impossible to front squat that way.


Then how about working on fixing that? I am no mobility expert but i am sure there are speific things to do to get there.
LBSS?


If I knew how... yeah... I have no idea of upperbody stretches etc. If I am to pretend I keep a bar on my hands and point the elbows forward, my hands would end up somewhere in the middle neck/trapezius area. They just are very long and end up there. There's no way to hold a bar, I just don't get it.


http://www.youtube.com/watch?v=_LYNgODd7eQ
Watch the finger placement. Front squatting imo is all about relaxing the wrists, most olympic weightlifters have one or two fingers behind the bar when front squatting. The painful feeling on the clavicles will pass, stick with it, and stretch those wrists! And if that doesn't work you can still use straps using the poliquin method


No, trust me... it's impossible. There's no way these elbows come up if I still want to have a neck, head, etc.



Oh come on , give it a chance. We didn't suggest you to become Nadia Comaneci, just achieve a mediocre front squat locking position.
Also , how about the cross-arm grip?


cross-arm = terrible, not possible.

Also, how the hell can you maintain the bar in a stable position? I wouldn't risk keeping the bar with just 2 fingers there... not safe enough.


One thing i've very grateful about is how Lance was encouraging early on with my front squats when my form wasn't very good. I kept up with it and my flexibility and depth improved with time and eventually it became a very natural lift for me. It felt natural even from the start which is why I persisted with it but looking back initially my depth was high and I wasn't very upright. So my suggestion is to just do them, even if they're imperfect, as long as you're improving over time it will eventually come together. Just keep working at it.

When it comes to bar placement initially I took a wide grip, then in a few weeks time I could bring the grip in a lot (like an inch or so from the smooth). Flexibility improves as you do them regularly, so just start with what works for you and try to bring in the grip slightly over successive workouts.


You didn't start with not being able to hold the bar on your shoulders. My best case scenario is holding the bar with the hands, on my chest, elbows pointed down.


Haha, you tempt me to film at home with my bar (not an olympic bar but it will get the point across) trying all kinds of bar grips to see just how bad it can be. I won't even attempt to squat, just to keep the bar "on the shoulders" (impossible). The bar can only be held on the chest in my case. I have tried again and again, couldn't do it. That's the biggest reason why I haven't increase my clean too - because I can't catch a bigger weight than I'm doing now on the chest/arms.


Don't even dare to do mobility stuff and attempt front squatting , you are forbidden, you fucking troll!!!
 :trolldance:  :gtfo:
woot

Raptor

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Re: how to front squat
« Reply #19 on: January 21, 2013, 07:14:06 am »
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Hahahaha I said these were useful, not that I will be able to front squat after doing them. I COULD be able, who knows. But as of right now it's impossible, although I did have a better rack position a few days ago when I was cleaning for some reason.

So maybe if I couple that with the o-lift shoes... who knows?