Front squats hurt my shoulders and collar bone! - JP Fitness Forums

workoutgirl · 09-22-2006, 08:56 AM

Hi have small upper body and front squats kill my shoulders and wrists and collar bone. Any suggestions to modify? I could lift heavier if it wasnt for these issues.

jvernacchio · 09-22-2006, 09:03 AM

Its really something that there is no way around. I have pretty big shoulders and upper chest and they still are not all that comfortable compared to the back squats.

The more you do them the easier they do get. When I first started to do them my frontal deltoids would get bruised or scratched a bit but they dont anymore.

Lost Dog · 09-22-2006, 09:09 AM

Eric Cressey reminded me of a "gentler" way to front squat. Use wrist straps, but instead of wrapping the strap around the bar and gripping, loop it over the bar and grab the loose end in your palm. Use them like handles to steady the bar on the front of your shoulders.

Here's another... Kinda funny...

ftumsh · 09-22-2006, 11:04 AM

Quote:

Originally Posted by workoutgirl

Hi have small upper body and front squats kill my shoulders and wrists and collar bone. Any suggestions to modify? I could lift heavier if it wasnt for these issues.

http://www.mantaraysquat.com/

Have a look at the sting ray. If it's as good as the manta ray, buy it.

John

John Izzo · 09-22-2006, 11:14 AM

Quote:

Originally Posted by Lost Dog

Eric Cressey reminded me of a "gentler" way to front squat. Use wrist straps, but instead of wrapping the strap around the bar and gripping, loop it over the bar and grab the loose end in your palm. Use them like handles to steady the bar on the front of your shoulders.

Here's another... Kinda funny...

LD:
The use of wrist straps for the front squat are a great alternatative and the idea was first introduced by Mike Boyle back in 2003. As you can see by the pics you posted getting the elbows up are still a major issue and due to weakness and lack of mobility. I actually don't like the bottom pics because it looks like it becomes an isomteric biceps curl for these guys.

John Izzo · 09-22-2006, 11:15 AM

Believe it or not, I use the Ab Wheel to increase shoulder mobilitity and scap strength in my athletes and clients, along with the wrist strap version by Boyle.

Lost Dog · 09-22-2006, 01:38 PM

Quote:

Originally Posted by standAPART

I actually don't like the bottom pics because it looks like it becomes an isomteric biceps curl for these guys.

Yeah. His arms don't look strong enough to squat more than that.

How do we feel about isometric front squat curling in the squat rack?

jvernacchio · 09-22-2006, 04:22 PM

Hmmm I am going to have to give the straps a try.