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Anybody else have trouble holding bar during heavy front squats????

post #1 of 12
Thread Starter 

I recently started front squats to hit my abs and even out imbalance from exclusive back squats.  

 

Anyway, I'm fine with a light bar (<100 lbs), but if I attempt to do anymore and I hold the bar with my wrists cocked back, then they REALLY hurt.

 

It's cool to kind of "rest" the bar up on your two anterior delts and upper chest, but then you've lost gripping, and heavy weights would have to be released to the floor upon finishing.

 

I'm assuming this is "not allowed" at my gym, and would make a giant noise.

 

 

 

Any advice?

post #2 of 12
The bar should be resting on your upper chest similar to the catch position in a clean. In a front squat/clean position you should be able to almost completely let go of the bar, I usually have only my index, middle, and ring fingers on the bar right at the last knuckle. If you can't drop the weight, try doing them in a power cage.
post #3 of 12



 

Quote:
Originally Posted by Rustysurf83 View Post

The bar should be resting on your upper chest similar to the catch position in a clean. In a front squat/clean position you should be able to almost completely let go of the bar, I usually have only my index, middle, and ring fingers on the bar right at the last knuckle. If you can't drop the weight, try doing them in a power cage.



exactly.

Think finger tip grip or better yet, your just baby sitting the bar with your finger tips. Adding your ring finger may be a bit generous.

Also the bar is in your throat.,the cue is "choke yourself with the bar"If it is not in contact with throat it's to far forward.

Elbows up,keep driving them up ,do not let them go down,as you drive out of the hole ,lead with your elbows. Did I mention elbows up? If I didn't I'll say it again  Elbows up.

When the bar is in contact with the throat and the elbows are up and the bar is all the way out on the finger tips you will be able to maintain good extension.Elbows drop so does the bar.

Also make sure your grip is wide enough.you should be a bit wider than shoulder width.

Get someplace where you can drop for your own safety.

post #4 of 12

forgot to mention the wrist thing.

It happens to most when first starting FS. Proper positioning should help ,If not ,continue FSing but keep it lighter until those wrists stop barking.

post #5 of 12
Quote:
Originally Posted by loboskis View Post

forgot to mention the wrist thing.

It happens to most when first starting FS. Proper positioning should help ,If not ,continue FSing but keep it lighter until those wrists stop barking.



I remember my introduction to front squats.  "you can't be serious", it was really uncomfortable.

 

As has been stated,  Finger tips only on the bar, and bar right against the throat...  I use index and middle finger - last joint on the finger.  Elbows need to be high and stay high during the squat.

 

When I watch new comers it is common to see them use a full grip.  It just doesn't work.

 

If you can't drop the bar then you will have to stick with low weight and focus on form.  Hopefully you have a partner to work with who can help with form.

 

How do you do back squats without being able to drop the weight?

post #6 of 12

Ideally you use it with the wrists cocked and elbows up, but some people just don't have the mobility in the shoulders/upper back and/or wrists to pull that off. If you fall into that category (sounds like you do) then I suggest that:

1. you should be doing some work to address these mobility deficits

2. Use straps. 

 

It looks like this:

 

 

Elsbeth

post #7 of 12

Yes, but then you are using strapsth_dunno-1[1].gif

 

post #8 of 12

A little bit of mobility for you

http://www.mobilitywod.com/2010/11/episode-99365-solving-front-rack.html

 

 

 

Elsbeth,

those straps look like they do a very good job getting those elbows up

post #9 of 12
Quote:
Originally Posted by Paul Jones View Post

Yes, but then you are using strapsth_dunno-1[1].gif

 



Yes. Get over it. :)

 

I'd much rather see someone do front squat with decent form and straps than with crappy form and no straps. If its someone who is in their 20s or early 30s then I want the straps to be temporary as they work toward being able to do them without. But for someone older - especially someone who has a desk job - it's going to take a loooonnnnngggg time to get the mobility back (if ever) to a point where it's advisable to do a front squat without straps. Straps is a much better option than either a wimpy front squat or a squat with bad form. That's my opinion, for what its worth. 

 

Elsbeth

post #10 of 12

They could also be a good teaching aid.  But I see "a majority" eventually getting the form, like myself, by spending time and working on it.  I better not criticize straps since I haven't tried it.

 

It seems also, that if you use them to help with good form, keep working your technique/form without the straps.  It is not the same thing!  If I can do it...

 

Crossfit approach - how are you going to do a Thruster without a good front squat.  But then again, a Thruster is just a made up lift anyways!

 

I am still patting myself on the back for moving my front squat 1 rep max to 210# +. Remembering my early days and how much the FS sucked, to receive the coaching, programing and member help that got me over the hump... it's been a great experience.  I believe that the front squat skill adds to other lifts and the skill required to improve elsewhere.

post #11 of 12
Thread Starter 

Thanks for all the replies.

 

I guess I will keep it light and work on loosening my wrists until I can go heavier, because-without question-my writs start to really hurt when in the "proper position" if I'm above 95 lbs.

 

Lighter than that, and I'm able to just rest the bar, and then catch it on the way down in an eccentric bicep curl.

post #12 of 12

sometimes all it takes to loosen those wrists is just hang out with an empty bar in the rack position for a while before squating.

good luck

 

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