Form Critique: Front Squats - Page 2 - JP Fitness Forums

EdChap · 07-09-2006, 02:59 PM

Excuse my ignorance but what are the negatives of high rep front squats?

Irishdazza · 07-09-2006, 04:15 PM

Get Chad in here so we can have a real fight! lol...

Some good stuff coming out here...thanks for kicking it off Cynic!

Cynic · 07-09-2006, 05:30 PM

Quote:

Originally Posted by Iamjennmedic

Part of the feeling of instability maybe when you start your toes jump up. That might be making you feel like things aren't stable, try to keep your feet flat. Feet flat, chest up and drop down, no rocking, then push it straight up.

I try to keep the toes up to help place the weight on the heels. Bad?

bipennate · 07-09-2006, 05:34 PM

Quote:

Originally Posted by Cynic

I try to keep the toes up to help place the weight on the heels. Bad?

Bad

Cynic · 07-09-2006, 05:38 PM

Quote:

Originally Posted by standAPART

Cynic,
2.) Whats up with the feet? Why can't they stay put? I notice you lift your feet up throughout the motion ALOT. This tells me you have serious ankle mobility and calf flexibility issues that should get addressed. Work on the foam roller and stretch the calves.

Actually, I'm trying to keep my balance by shifting weight around on the feet. You're correct later on that I'm cming down too fast. That's likely trowing me off because I don't correct fast enough. I'll try for a slower eccentric to work the control.

Quote:

3.) Your not keeping the abs tight. I can see the "dip" which is usually charactierized by weak core and pelvic floor muscles.

Ok, I'm having some trouble determing what "tight" means. From the deadlift article late last week, it says to fill your belly with air. Some people are saying to tighten them by hollowing. I'm trying to fill them with air, but I think my focus is on balance, so I may lose the taughtness.

GqArtguy · 07-09-2006, 06:08 PM

A few things:

1) Work on your ankle and calf mobility.

2) Dont break at the hips first, this isnt a PLer squat, you need to break at the knees and hips simulatneously. You should feel like youre sitting down AND back, not just back.

3) For an experience of what "tight" means, make your core hard as if youre preparing to a punch to the gut, kidneys, etc. Youll notice that you end up taking a breath of air and then contract the abs to brace you.

4) Ditto on the head and elbow suggestions

5) Yes the bar should be on your throat. If you are doing a FS properly, youll run out of air before you get to rep 12, which would suck.

sean · 07-09-2006, 07:43 PM

Quote:

Originally Posted by John Sullivan

A few things (which have probably been said before):

1) Elbows way too low. Point them straight ahead. This will also help you keep your upper back tighter.

2) Torso is leaning forward too much. It should be as upright as possible.

3) Bar isn't "tight" on the throat. Yes, the bar SHOULD be on the throat.

What John said. 1 and 3 are key, if you do them you won't have a choice, everything will tighten up and come into place if you do.