Well today was my first day of Fat-Loss II, and for the most part it went really well! The only problem was with the Front Squats... they hurt the heck out of my wrists! Is it my form that is a problem? Or is it something else?
Does anyone have any suggestions to alleviate the pain or maybe something alternative? Or maybe just tell me I'm stupid and I'm doing it all wrong!
I had exactly the same issues at first with the FS. Do a search here, and you'll find that it's a common issue. What helped me get through it was a combination of several things: start light, stretch triceps and wrists prior to the exercise, and you only need to worry about keeping a couple of fingers on the bar (for me, it's middle and ring fingers or maybe index & middle, I can't remember without doing it). Also, play around with hand spacing to find something more comfortable, and no matter what - focus on pushing your elbows UP and IN. Finally, do NOT give up - it's definitely worth learning how to do these, and if you settle for using straps or crossed arms it will only delay your progress.
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Try to rest the bar on your deltoids and just control it with three finger of each hand.
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Squat Rx #15 covers the front squat. It's an excellent teaching video and I encourage you to watch it. He discusses the wrist issue you're having and some ways to troubleshoot the problems.
In addition, here are some good front squat forum discussions:
This one shows alternate grip options and moves into a discussion of foot position. Front Squats
Squat Rx #15 covers the front squat. It's an excellent teaching video and I encourage you to watch it. He discusses the wrist issue you're having and some ways to troubleshoot the problems.
In addition, here are some good front squat forum discussions:
This one shows alternate grip options and moves into a discussion of foot position. Front Squats
What if the wrist isn't the problem? I have more problems with the deltoid area where the bar ends up resting when I do a front squat. When I get to a certain amount of weight - I find anything above 145lbs (so basically 50lbs on each side of the bar) - I just get bruised beyond belief right there and by the end of my sets it's nearly too painful to even think about putting the bar back on there.
I've tried wrapping a towel around the bar and that just makes it harder to control because it slips, and the smallest pad they have for the bars is still to large to get into a proper position for the squat.
Try pushing your elbows inward. Often you just need to reposition at the start; almost like you get a "running start" by grabbing the bar, extending your arms, and then ducking under it. Hard to explain but it helps a ton.
I hear about a product called a Front Squat Harness that promotes keeping the elbows high, but solves the wrist issue. I was wondering if anyone else has ever heard of this product? My issue is not the wrist, but when I put anything over 225 lbs on my shoulders, it's not very comfortable on my acromion.
The demo video has the guy keeping his elbows high (as opposed to this pic) to keep with the more upright posture that a front squat is suppose to encourage.
If you're going to go with a crutch, I don't like that huge harness. Just go with a sting ray (like the manta ray, just for front squats), or even easier, just use straps to hold the bar (shown in the threads linked above).
That's why I asked. I figured there was a reason that I just heard about this contraption. I saw it in an Elitefts article. However, they don't even carry the product in their store (should have been my first hint).
I have a light grip with all my fingers on the bar... when I jerk it, it's more about dropping under it than pressing it up.
Oh, it was just in general… the plural, non-specific "you" was what I was using.
I'm just wondering how to explain a front squat push press to my sister. I haven't personally done them myself because I can't press easily for more than a few reps the bar, thanks to the crappy-but-getting-better shoulders. *shrug*
I do front squats by just using a couple fingers to control the bar, but then that doesn't seem conducive to the pressing motion after the squat.
I'm just wondering how to explain a front squat push press to my sister.
If she's doing NR4W, with the rep ranges specified there, instead of singles like an Olympic clean & jerk, then do them more like a barbell thruster. We discussed the front squat to push press in this thread.
I personally ended up being a lot more comfortable using the preset EZ bars for this. I can't remember if that thread is where we talked about using the EZ bar or not, but it's a good option if moving to the push press for reps is difficult.
I thought I saw it around somewhere, but didn't find it when looking. thx Lisa.
That'll help her out hugely, and is about what we came up with for her to do, iirc.
Front Squat - Hurting the wrists!
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