[ARCHIVED THREAD] - Front Squats (Page 1 of 2)
Posted: 1/21/2013 11:24:49 AM EDT
|
What's your method?
I've never liked doing Front squats, ever. Love back squats, want to love front squats. I've simply never found a comfortable way to do them. One day I'll just buy a Hack Squat machine... LOVE Hack Squats! ETA: Please don't tell me I simply need to eat more fish... 
|
|
Zercher Squats.
Don't know myself, just saw this the other day. Myself, I want to do them (front squats from the rack position). I have poor upper arm and shoulder mobility. So I keep them in the routine to stretch out. |
|
Front squats are hard for me because of a lack of mobility in my wrists and forearms. I've been working at improving it using lighter weight and doing more hang cleans. It takes a while but you'll get there eventually.
I like front squats because they seem to hit your core in a different way than back squats do. |
|
Quoted:
Like the Fat Gripz advertising. "YOU TO CAN BE A NAVY SEAL IF YOU USE FAT GRIPZ TO BUILD YOUR ARM!!!!!" Can't comment on their advertising practices. Have you used them? They are brutal for holds, shrugs, curls, chins, ect. Not having a fat bar they were the next best thing. |
|
Quoted:
Quoted:
Like the Fat Gripz advertising. "YOU TO CAN BE A NAVY SEAL IF YOU USE FAT GRIPZ TO BUILD YOUR ARM!!!!!" Can't comment on their advertising practices. Have you used them? They are brutal for holds, shrugs, curls, chins, ect. Not having a fat bar they were the next best thing. No I haven't used them, I'm sure they work great. I may pick some up just for the Front Squats. |
|
Quoted: What's your method? I've never liked doing Front squats, ever. Love back squats, want to love front squats. I've simply never found a comfortable way to do them. One day I'll just buy a Hack Squat machine... LOVE Hack Squats! ETA: Please don't tell me I simply need to eat more fish... Fish or you get fat Seriously though, when you ask how do you do them what do you mean exactly? Grip? If so I use a clean grip. Bar on finger tips and resting on shoulders. Elbows as high as you can get them. I usually do them before I Oly lift, so 2-3 times a week. I'll do 5 with just the bar then go progressively heavier- 3-2-1-1-1 and if I'm feeling good then my last single is for a PR. I've found you can go pretty heavy like this somewhat often because the volume is low, and a heavy front squat still isn't "that" heavy. I hit 345 a couple months ago and have been stuck there for a while.
|
|
Quoted:
Quoted:
What's your method? I've never liked doing Front squats, ever. Love back squats, want to love front squats. I've simply never found a comfortable way to do them. One day I'll just buy a Hack Squat machine... LOVE Hack Squats! ETA: Please don't tell me I simply need to eat more fish... Fish or you get fat Seriously though, when you ask how do you do them what do you mean exactly? Grip? If so I use a clean grip. Bar on finger tips and resting on shoulders. Elbows as high as you can get them. I usually do them before I Oly lift, so 2-3 times a week. I'll do 5 with just the bar then go progressively heavier- 3-2-1-1-1 and if I'm feeling good then my last single is for a PR. I've found you can go pretty heavy like this somewhat often because the volume is low, and a heavy front squat still isn't "that" heavy. I hit 345 a couple months ago and have been stuck there for a while. I had fish for lunch! Yeah, grip or padding, whatever. I think I've tried your way once but don't recall how it worked for me. I'll have to try that next week. As for heavy, that's why I do them at the end to ensure my quads are super exhausted already. I didn't do that today and that's partially where I went wrong. |
|
Quoted: Quoted: Quoted: What's your method? I've never liked doing Front squats, ever. Love back squats, want to love front squats. I've simply never found a comfortable way to do them. One day I'll just buy a Hack Squat machine... LOVE Hack Squats! ETA: Please don't tell me I simply need to eat more fish... Fish or you get fat Seriously though, when you ask how do you do them what do you mean exactly? Grip? If so I use a clean grip. Bar on finger tips and resting on shoulders. Elbows as high as you can get them. I usually do them before I Oly lift, so 2-3 times a week. I'll do 5 with just the bar then go progressively heavier- 3-2-1-1-1 and if I'm feeling good then my last single is for a PR. I've found you can go pretty heavy like this somewhat often because the volume is low, and a heavy front squat still isn't "that" heavy. I hit 345 a couple months ago and have been stuck there for a while. I had fish for lunch! Yeah, grip or padding, whatever. I think I've tried your way once but don't recall how it worked for me. I'll have to try that next week. As for heavy, that's why I do them at the end to ensure my quads are super exhausted already. I didn't do that today and that's partially where I went wrong. I don't use any padding, you *shouldn't* need any if you have your elbows high enough, as the bar should be sitting on the front part of your delts. |
|
Quoted:
Quoted:
Like the Fat Gripz advertising. "YOU TO CAN BE A NAVY SEAL IF YOU USE FAT GRIPZ TO BUILD YOUR ARM!!!!!" Can't comment on their advertising practices. Have you used them? They are brutal for holds, shrugs, curls, chins, ect. Not having a fat bar they were the next best thing. I have two pair. They work very well, but I recommend cycling them weekly if you lift a lot during the week to give your forarms a rest. From what I've read if you use them too much you can get tunnel carpal. As far as front squats, love them. I feel them more in my lower abs, but you really have to go down low (or I do anyway). |
|
Quoted:
Quoted:
Quoted:
Quoted:
What's your method? I've never liked doing Front squats, ever. Love back squats, want to love front squats. I've simply never found a comfortable way to do them. One day I'll just buy a Hack Squat machine... LOVE Hack Squats! ETA: Please don't tell me I simply need to eat more fish... Fish or you get fat Seriously though, when you ask how do you do them what do you mean exactly? Grip? If so I use a clean grip. Bar on finger tips and resting on shoulders. Elbows as high as you can get them. I usually do them before I Oly lift, so 2-3 times a week. I'll do 5 with just the bar then go progressively heavier- 3-2-1-1-1 and if I'm feeling good then my last single is for a PR. I've found you can go pretty heavy like this somewhat often because the volume is low, and a heavy front squat still isn't "that" heavy. I hit 345 a couple months ago and have been stuck there for a while. I had fish for lunch! Yeah, grip or padding, whatever. I think I've tried your way once but don't recall how it worked for me. I'll have to try that next week. As for heavy, that's why I do them at the end to ensure my quads are super exhausted already. I didn't do that today and that's partially where I went wrong. I don't use any padding, you *shouldn't* need any if you have your elbows high enough, as the bar should be sitting on the front part of your delts. I'll work on them. |
|
Quoted: Dang, RoG I can't do that method. I don't have the flexibility in the shoulders for that grip. That might have been what it was before. Guess I'll have to stick with the traditional hold and work on it. Well, I'd work on that flexibility if it were me. By "traditional" you mean the crossed arm method? I'd argue my method is traditional as it's an accessory lift to cleans  It doesn't matter though if you're not doing cleans so YMMV
 |
|
Quoted: Wrist mobility!!Quoted: Quoted: Agreed, and cleans are not my thing. Plus part of it might be I can barely touch my shoulders with my finger tips, arms get in the way. At least I'll blame that Mine can't either until the bar pushes them down  Well sir, that just hurts  Remember, you don't need anything even close to a full grip. Like this:  |
|
Quoted:
Quoted:
Wrist mobility!!Quoted:
Quoted:
Agreed, and cleans are not my thing. Plus part of it might be I can barely touch my shoulders with my finger tips, arms get in the way. At least I'll blame that Mine can't either until the bar pushes them down Well sir, that just hurts Remember, you don't need anything even close to a full grip. Like this: Ah I see. That may be do able with some practice. I didn't take it that far, I was still trying to keep a little curl of the fingers under the bar. Felt like my elbows were gonna pop out. |
|
Quoted:
Quoted:
What's your method? I've never liked doing Front squats, ever. Love back squats, want to love front squats. I've simply never found a comfortable way to do them. One day I'll just buy a Hack Squat machine... LOVE Hack Squats! ETA: Please don't tell me I simply need to eat more fish... Fish or you get fat Seriously though, when you ask how do you do them what do you mean exactly? Grip? If so I use a clean grip. Bar on finger tips and resting on shoulders. Elbows as high as you can get them. I usually do them before I Oly lift, so 2-3 times a week. I'll do 5 with just the bar then go progressively heavier- 3-2-1-1-1 and if I'm feeling good then my last single is for a PR. I've found you can go pretty heavy like this somewhat often because the volume is low, and a heavy front squat still isn't "that" heavy. I hit 345 a couple months ago and have been stuck there for a while. Focusing on this helped me a lot with mine. Also, be sure to stay on your heels and resist the urge to rock forward on the ball of your foot |
|
Quoted:
Quoted:
real men who do zerchers with any real weights tear biceps... Fuck the risk, learn to front squat. I've done decent weight and never torn a bicep. You're basically just adding compression, not sure how that would accelerate a tear. What do you consider "decent" weight? |
|
Quoted: Quoted: real men who do zerchers with any real weights tear biceps... Fuck the risk, learn to front squat. I've done decent weight and never torn a bicep. You're basically just adding compression, not sure how that would accelerate a tear. It's pretty easy to see why a lot of weight held like in a Zercher would potentially cause a tear. |
|
Re: "decent" - I've done 605lbs to a set depth for sport specific purposes. It's not near the depth of an ATG front squat, obv. Should something go wrong like the bar rolling forward, sure, but just resting in the crook of the elbows pressed against the body, no. I will give you that the potential for something going wrong is increased vs. other squats. I used them exclusively for years when I was unable to front or back squat, and never had the slightest pain or discomfort in my biceps. |
|
Quoted: Quoted: But back to the OP, have you tried using straps?  You hook straps onto the bar and hold onto them. Doesn't require wrist flexibility. I can't think of a reason why this offers anything over the crossed arm method though. Again, I think building the flexibility in the wrist and just keeping finger tips on the bar is the way to go... |
|
Quoted:
Quoted:
Quoted:
But back to the OP, have you tried using straps? You hook straps onto the bar and hold onto them. Doesn't require wrist flexibility. I can't think of a reason why this offers anything over the crossed arm method though. Again, I think building the flexibility in the wrist and just keeping finger tips on the bar is the way to go... The only exercise I've ever used straps on have been deadlifts and maybe shrugs. Both have the bar close to the ground or rack. Strapping up on front squats would freak me out for the "just in case" something went wrong box. I'll work on the RoG/DT suggestions. |
|
Quoted: Quoted: Quoted: Quoted: But back to the OP, have you tried using straps? You hook straps onto the bar and hold onto them. Doesn't require wrist flexibility. I can't think of a reason why this offers anything over the crossed arm method though. Again, I think building the flexibility in the wrist and just keeping finger tips on the bar is the way to go... The only exercise I've ever used straps on have been deadlifts and maybe shrugs. Both have the bar close to the ground or rack. Strapping up on front squats would freak me out for the "just in case" something went wrong box. I'll work on the RoG/DT suggestions. Well, you would just let go and it would be ok. The loop part of on the bar and the loose end is in your hand...regardless, I don't see the point, but maybe I'm missing something |
|
Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
But back to the OP, have you tried using straps? You hook straps onto the bar and hold onto them. Doesn't require wrist flexibility. I can't think of a reason why this offers anything over the crossed arm method though. Again, I think building the flexibility in the wrist and just keeping finger tips on the bar is the way to go... The only exercise I've ever used straps on have been deadlifts and maybe shrugs. Both have the bar close to the ground or rack. Strapping up on front squats would freak me out for the "just in case" something went wrong box. I'll work on the RoG/DT suggestions. Well, you would just let go and it would be ok. The loop part of on the bar and the loose end is in your hand...regardless, I don't see the point, but maybe I'm missing something I can usually get my straps on pretty good so that I barely even grip the bar when I use them. Just seems like doing front squats with straps is, uh, I don't know. I'll just work on them 
|
|
Quoted: Quoted: Quoted: Quoted: Quoted: Quoted: But back to the OP, have you tried using straps? You hook straps onto the bar and hold onto them. Doesn't require wrist flexibility. I can't think of a reason why this offers anything over the crossed arm method though. Again, I think building the flexibility in the wrist and just keeping finger tips on the bar is the way to go... The only exercise I've ever used straps on have been deadlifts and maybe shrugs. Both have the bar close to the ground or rack. Strapping up on front squats would freak me out for the "just in case" something went wrong box. I'll work on the RoG/DT suggestions. Well, you would just let go and it would be ok. The loop part of on the bar and the loose end is in your hand...regardless, I don't see the point, but maybe I'm missing something I can usually get my straps on pretty good so that I barely even grip the bar when I use them. Just seems like doing front squats with straps is, uh, I don't know. I'll just work on them You put them on backwards from what I understand....you "strap" the bar in, rather than your wrist. |
|
Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
But back to the OP, have you tried using straps? You hook straps onto the bar and hold onto them. Doesn't require wrist flexibility. I can't think of a reason why this offers anything over the crossed arm method though. Again, I think building the flexibility in the wrist and just keeping finger tips on the bar is the way to go... The only exercise I've ever used straps on have been deadlifts and maybe shrugs. Both have the bar close to the ground or rack. Strapping up on front squats would freak me out for the "just in case" something went wrong box. I'll work on the RoG/DT suggestions. Well, you would just let go and it would be ok. The loop part of on the bar and the loose end is in your hand...regardless, I don't see the point, but maybe I'm missing something I can usually get my straps on pretty good so that I barely even grip the bar when I use them. Just seems like doing front squats with straps is, uh, I don't know. I'll just work on them You put them on backwards from what I understand....you "strap" the bar in, rather than your wrist. OH! Lightbulb! I get ya now. I guess that would help with the flexibility issue. Well I'll keep that in mind if I just can't over come the wrist and should flexibility. Just get me that extra inch or so to work with. |
|
Sorry for not adding more of an explanation, here it is in action: The advantage of this over the crossed arm method is that the straps put you in a much better position to drive the elbows up, which as noted earlier is key in a front squat.
|
|
Quoted:
Sorry for not adding more of an explanation, here it is in action: The advantage of this over the crossed arm method is that the straps put you in a much better position to drive the elbows up, which as noted earlier is key in a front squat. THANK YOU! |
|
Clint Darden uses straps like that for front squats... And for BACK squats (kind-of a ghetto Safety squat bar)... Just sayin'... Zerchers are good for light weights. They are shit for heavy. Now, of course you hear of some people rocking 300+lb zerchers from the floor, etc. blah blah blah. But the fact of the matter is you're putting a HUGE strain on the insertion of the bicep, and the risk itself is not worth it when there are other, safer variants that do the same fucking thing (Front squats). Want to do Zerchers?--> Get a fucking zercher harness and save yourself a bicep tear. |
|
Quoted: Quoted: Sorry for not adding more of an explanation, here it is in action: The advantage of this over the crossed arm method is that the straps put you in a much better position to drive the elbows up, which as noted earlier is key in a front squat. THANK YOU!  |
|
This was posted the other day and is semi-relevant to this thread as well... |
|
Quoted: This was posted the other day and is semi-relevant to this thread as well... He has all kinds of awesome things for mobility... |
|
OK so I tried the strapped way and I tried the wider grip way and my shoulders simply do not have that flexibility.
Not gonna happen. Remember, my left should has a dislocation problem and I have to keep it in tight with certain exercises, just what I have to work with. BUT I did modify the crossed arms position and used the straps crossed in the center of the bar and that gave me just enough extra room to work with. I was able to keep my elbows up and the bar locked in the slot. So that shall be my way and it felt good and I was able to actually get some good sets in. So thank you guys for the direction, never would have pieced that together without the help, ESPECIALLY the straps!!! That was the key
|