Front Squats....

[SisterSteel]

Re: Front Squats....

When I do front squats I have a hard time keeping my shins vertical when going real deep. It does help when I take off my shoes but I still feel my form is not what it should be. Any suggestions?

Well for starters, it's easier to perform the movement with a heel on your sole which is why all Olympic weightlifting shoes have a heel on them. It makes it easier to get into positions.

Your shins will come forward with front squats. They will not stay vertical like when you back squat.

My suggestion is to put a 1x4 under your heel when you front squat and that should help you a bit.

[Fuelfan]

I'll give that a shot! Thank you Sister!

[Ironguruera]

I'm going to check the front squat out this week for sure. I never liked that weird arms crossed setup so I never do them.

[SisterSteel]

Re: Front Squats....

I'll give that a shot! Thank you Sister!

Anytime. I think you'll find it easier to get into position. Now, your shins are still going to shoot forward but it should be a bit better. Also perform these with a narrow stance (shoulder width being the widest to really hit your outer quads).

I'm going to check the front squat out this week for sure. I never liked that weird arms crossed setup so I never do them.

Check them out. I think you'll like'm.

[Ironguruera]

Question sister.....I lack the flexibility to do them without the straps. Looks like the straps will just tear out of your hands?

[SisterSteel]

Re: Front Squats....

Question sister.....I lack the flexibility to do them without the straps. Looks like the straps will just tear out of your hands?

If you use regular bodybuilding straps you should be able to wrap them around your hand. If you were using my Oly straps than yes, they would fall out but bodybuilding straps are pretty long and shouldn't give you that problem.

[zedhed]

Re: Front Squats....

Nuther question for you suga, I am not as vertical as I need to be on my Front Squats at the bottom. How do I correct?

[SisterSteel]

Re: Front Squats....

Nuther question for you suga, I am not as vertical as I need to be on my Front Squats at the bottom. How do I correct?

You're using the clean grip or strap, right? Are you making sure you're REALLY arching your lower back while keeping your chest high? Answer that and we'll move on to the next set of questions.

[zedhed]

Re: Front Squats....

Yep using strap grip.
Keeping my lower back tight as hell and arched. Keeping my shoulders back and tight. Chest full and up as much as I can.
Bar at throat actually resting behind delts. Feet roughly waist width apart and toes out slightly. Wearing a flat shoe, no heel.
I see lots of vids where the person doing the front squat is nearly vertical. Im not and I have the prob of the bar sliding forward so that I have to stop and re set it.
So my back is at an arch but my head is in front of and not in line with my hips.

[zedhed]

Re: Front Squats....

This is how I look. Is this a relatively good front squat?
Seems to me he is sitting back too much and should be dropping down between his feet...and because he is sitting back he leans forward....IMO.

http://www.youtube.com/watch?feature=player_embedded&v=PDF-ttVvrP8#t=290s

[zedhed]

Re: Front Squats....

Thibs showing the way to hold the bar with straps.

http://www.youtube.com/watch?feature=player_embedded&v=CVTkbggmxR0#t=21s

[SisterSteel]

Re: Front Squats....

This is how I look. Is this a relatively good front squat?
Seems to me he is sitting back too much and should be dropping down between his feet...and because he is sitting back he leans forward....IMO.

http://www.youtube.com/watch?feature...ttVvrP8#t=290s

Exactly. The front squat is a quad dominant movement which is why you sit down and not sit back. You utilize your quads and not your hams. I would tell him to sit down more and back less. I would also say get those elbows up. There starting in the down position to begin with. That could partly be because of his shoulder inflexibility but that can be worked on. Also try putting a 1x4 under your heel to help get into position. The heel actually makes things easier. You may need to work on hip flexibility.

The guys form isn't bad but it can be better and if he works on it, it will get better.

[twist84]

Re: Front Squats....

Am I a huge wuss or what!? Did some fronts today and they were killing my delts. Tried the strap way for the first time...I don't know how I feel about this. I need bigger shoulders I guess

I don't use straps but I know when I first started doing front squats olympic style it felt weird and hurt my wrists. Once you do them a few times you will get comfortable with the way you are holding the bar. I usually only have 2 or 3 fingers from each hand on the bar. Love front squats though. I usually do them right after cleans.

A good way to practice form is to wall squat drills. If you have never done these, they're pretty easy. Just find a wall, line your toes up with the wall, and about 1 inch back from it. Then try performing a squat, my suggestion is to find a pillar or something similar incase you fall.

[zedhed]

Re: Front Squats....

LMAO "in case you fall" YUP!

[twist84]

Re: Front Squats....

LOL, I've fallen a few times when I was learning.

It helps a lot with your knees also because it forces you to torque your knees outwards. It's always painfully watching someone do squats when there knees torque inwards, OUCH!