traditional squat vs front squat

[gocubbies]

I started FLII today and made the switch to front squats. I'm using the crossed-arm position since I can't get into the elbows-up mode.

I had to drop down about 20 lbs from the weight that I was using with traditional squats. Is this typical? Is the center of gravity changed that much with front squats? I actually find it a bit more comfortable, more balanced.

[LisaS]

Yes, front squat working sets and maxes are generally lower than back squats in the same set/rep schemes.

[Bill2380]

Only 20 lbs? That's pretty good.

[karky]

the difference in mine is actually something like 44 lbs

[gocubbies]

Well the change percentage-wise is what counts most I guess. I'm a beginner and not using a ton of weight!

[AFI82]

I'd suggest continuing to work on the elbows up front squat position. Even for just a few minutes at the end of each session. I did the arms-crossed position and did well well it. But now I'm wanting to learn to Power Clean and wish I had worked on my wrist flexibility this time last year.

[CTwizzy]

I also find elbows up imposible to do, and I find arms crossed very uncomfortable with the bar resting on my front shoulders.

I much rather do back squats, but I guess variety is the main goal here.

I also feel like a pussy at the gym doing these as my weight drops a lot, seeing me front squat 70lbs for a guy 5"9 and 190lbs seems like a joke.

[pjb923]

Currently my front squat is about 80% of my back squat.

When I first started front squats I was using very light weight and wrist pain would prevent me from completing my sets but I never felt stable using crossed-arms. I dreaded the workouts that called for front squats.

My method for improving was to do as many front squats as possible and then switch to back squats to finish each set. Next workout I would do the same with the goal of increasing my ratio of front/back squats with every session. As my wrist flexibility improved and I got more comfortable with the movement I started increasing the weight.

Don't worry about how much weight you are lifting and keep practicing. Most people in your average gym have never even seen a proper front squat.

Front squats do not come easily, but in my opinion they are worth the effort. They are now one of my favorite exercises and I can comfortably handle over 300lbs.