FL2 -Front Squats....help, just can't get it - JP Fitness Forums

sixpackinacooler · 08-05-2006, 01:29 AM

I have recently started FL2, after a slightly extended break-in period, as I was going on vacation and didn't want a 2 week break. I skipped FL1 as I have been doing many, but not all, of these same exercises for months (5 to be exact) in my Abs-Diet circuit workout, which incidentally is a perfect complement if looking to alternate programs.

I have been doing traditional squats for a while and saw nice gains in my previous program, as well as in the break-in. The front squats though- holy crap batman!. In my first FL2 workout I tried with the method shown in the book- long story short I googled alternative methods that night because there was no way that was going to work, I just couldn't get the bar where I needed it and all the weight seemed to be on my wrists. I found many sites showing a crossed arm position, elbows up seeming to be the key factor.

Today did my second session of FL2 workout A, and well heck I couldn't get that either. The bar sat on my arms not my shoulders, and needless to say the exercise wasn't fun (and i do enjoy squats). So any ideas or suggestions? If I can't get it right I'd rather substitute traditional squats and know I'm getting something out of it. Thanks in advance for any insight.

sybarite · 08-05-2006, 09:29 AM

It's probably a flexibility issue. I'm in the same boat. Use the foam roller and stretch the shoulders and wrists before squating. A good, front squat specific stretch is to load the bar on the rack with a large amount of weight (so it won't move). Get into position with your grip on the bar and just work on pushing your elbows out and up (without, of course, taking the bar off the rack).

Irishdazza · 08-05-2006, 12:25 PM

With me it was confidence.

I was just shy about letting the bar roll right down to my finger tips to let it rest on my shoulders/clavicle. This put my wrists through hell. This in turn meant I didn't raise my elbows enough. Which meant I couldn't keep posture and kept leaning forward.

Eventually I just went with it...haven't looked back.

Hope this helps.

jvernacchio · 08-05-2006, 02:38 PM

I have always had a bit of trouble with the front squats the bar keeps wanting to roll from my shoulders forward and when I do "good form" I end up having to drop alot of weight. When I put more weight on the bar and my back shift forward compensating for the bar movement and it really has been a pisser. Make me want to just go back to my regular squats but I am determined to keep doing them...

pjb923 · 08-06-2006, 08:47 AM

When I started FL2 a little over a month ago I had never done front squats before. I was struggling with 185lbs. I did as many as I could handle and then switched to back squats to finish off the sets. Each workout I got more and more comfortable and was able to slowly add weight. Yesterday I used 255lbs with no discomfort at all.

One thing that really helped me was the video on this site: http://www.aceathlete.com/hatch/video.htm

After watching it I made a few minor adjustmens that seemed to really help. First thing is to really focus on keeping the elbows high, and what helped me was pushing my elbows in more towards the center of my body. The bar should be right up against your neck and at first you may feel like it's going to choke you. This feeling should pass with more practice.

The other thing I noticed in the video is that he does not have his pinky on the bar. Taking 1 or 2 fingers off the bar seems to eleviate some of the strain on my wrists.

Just don't give up, it's a movement that takes a lot of practice to really get right.

Juls · 08-06-2006, 04:21 PM

Great video example... It helps so much (for me) to look at video instead of still pics...

I have always done back squats so front squats are new to me... Should be an adventure!

Juls

Lisa~ · 08-06-2006, 07:10 PM

Good post Paul.

Cynic · 08-06-2006, 08:37 PM

Quote:

Originally Posted by Juls

I have always done back squats so front squats are new to me... Should be an adventure!

Just don't strangle yourself with the bar.

Juls · 08-06-2006, 08:54 PM

Quote:

Originally Posted by Cynic

Just don't strangle yourself with the bar.

That is the fear... LOL... I make DH come out to the garage with me on squat mornings to be a spotter if I need it... Haven't yet but not taken the chance...

Of course he is NOT a morning person and I work out at 5 a.m. so he hates those mornings... LOL

Cynic · 08-06-2006, 09:00 PM

I planned to do break-in B this morning, but the DOMS was still bothering me, so I'm doing it at 5:30am Monday. I love early mornings at the gym. There is so few people and the ones there don't use the squat rack or cage.

I'm hoping that I'll be good and broke in by second week and won't have to extend my rest days.

Juls · 08-06-2006, 09:04 PM

I have a home gym... Still have a few things I want to add but need to make sure the $ situation will allow it...

My car now withstands all kind of weather so I can have my home gym in my garage... I love it... no interruptions, no waiting for a spot, nothing...

Speaking of DOMS, a friend of mine and her DH owns a gym in Indy which I just visited for the first time on Wednesday... and for the first time I did 2 sets of hack squats and 2 sets of sissy squats (just trying out equipment that I don't have access to) and on Friday I was still dying from the sissy squats... those suckers killed me... I have got to get some thing like that :P

Have a great workout in the morning!

Cynic · 08-06-2006, 09:07 PM

Yeah, I have a home gym too, but I don't have a cable system for lats and rows. I wanted to get a powertec cage, but settled for a Body-solid multi-press rack. Oh well, I'll save for the cage and auction off the rack.

Juls · 08-06-2006, 09:10 PM

I need to get a cage or a power rack... I am just using modified things now but it works and it is safe...

After trying out the hack squat this past week, DH has decided that "we" need a hack squat machine... I told him that I already have an idea of what we will get... LOL

Newbie · 08-07-2006, 09:26 AM

When I did mine last night, once I got the bar on my shoulders and off my fingers, I rotated my hands so that the palms were facing each other with the thumbs down. This relieved the pressure on my wrists and I was able to lift my elbows higher, while still preventing the bar from rolling forward off my shoulders.

Becareful not to rest the bar on your clavicle. That is a very weak joint and could easily snap under higher loads.

sixpackinacooler · 08-10-2006, 01:09 PM

Well I think I need to skip this completely and just go to regular squats. I pulled my back out yesterday doing the damn front squats. I even did them with an alternate method of arms crossed, as I found this to be easier, but now doesnt look like I'll be able to work out the rest of the week! damn I'm pissed at myself for pushing myself to do something that I realized wasnt working for me.

The pain didnt start until i got home from the gym- so I was able to complete my workout, however today I have been sitting on an ice pack all day..hopefully this is just some muscle strain as it is in my way lower back, almost the pelvis. I must have lost my correct position as I was concentrating on keeping my elbows up. Live and learn, but damn you front squat, damn you all to hell!!!!!!!!

RedLefty · 08-10-2006, 01:17 PM

Sorry to hear that, but at least with your screename you'll always have access to cold therapy for tweaked muscles.

sixpackinacooler · 08-10-2006, 01:32 PM

Good point...always be prepared you never know what is coming down the pike!

MindPower · 08-10-2006, 08:55 PM

The video was really helpful

I tried front squats for the first time last night, i actually got the bar into position pretty easy, but by the end of the set (6reps) my wrists were killing me, I had to switch to the crossed arm version to finish the rest of the sets off.
Obviously i have some flexibility issues to work on.

djhaycock · 08-10-2006, 09:32 PM

Great videos. Will definitely come in handy in future programs.