Front Squats

[djhaycock]

I will be adding these to my regimen for the first time next week. I have been practicing them at the gym this week with an empty bar and have some concerns about the placement.

When I step under the bar and derack it, the bar rests more on my collarbones than shoulders and hurts like a SOB, I broke my left collar bone 11 years ago.

So, I'm not sure what I'm doing wrong on the setup.

Now, I currently am back squatting 185x10/11 reps for 3 sets at a 401 tempo. I will be doing front squats 5x5 for 3 weeks. Any advice on how I should figure out a decent starting weight?

I'm just worried about getting this right. I really don't want to start off with just the bar, but I don't want to mess myself up either.

[gobbla]

starting weight = something challenging for 5 reps if that's the bar, then use the bar.

setup = dunno, what grip are you using? for me with the bodybuilder style (arms crossed in front) the bar rests on my shoulders and doesn't bother my chest at all.

[CAchief]

DJ, I too broke my collarbone but only a year ago and front squats are no trouble for me at all. I do bodybuilding style as well. I place the bar on my upper delts with thumbs under the bar and fingers over, it ads more stability IMO at least.

[Chris Correia]

Yes, what grip/support are you using.

Personally, I started learning them the way Mike Boyle recommends: just with arm straight out in front, palms down, probably a slightly up angle, with hands a bit higher than the shoulders. In this way, you learn how to properly rack the bar on the shoulders, which should be done that way/properly even if you later cross your arms or keep your hands on the bar.

Regarding what weight, I'd say do a trial workout, wherein you do five reps with a really light load, then add on weight for a second set of five, and continue until you hit a challenging five reps (with good form!!). That's probably then a good starting weight for the next workout.

[Lost Dog]

I take wrist straps and make little handles for the bar.



This is actually a harness, but I think you'll get the idea. The straps go around the bar, so you grip the loose end in your hand, to support it. Lightens the load on your shoulders and stabilizes it a bit.

[CAchief]

you've aged a bit Roland.

[Lost Dog]

stress weighs heavy

[Frank.S]

I broke my collarbone 2-3 years ago and have had some trouble with front squats. Ive been trying to learn the olympic style holding for the past bit as it seems easier on things..

They are probally about the hardest excersise for me there is.. Im not really sure why. I think it must be technique.

[AJ Roberts]

Have you tried using dumbells?

[Lisa~]

Originally Posted by Chris Correia

Yes, what grip/support are you using.

Personally, I started learning them the way Mike Boyle recommends: just with arm straight out in front, palms down, probably a slightly up angle, with hands a bit higher than the shoulders. In this way, you learn how to properly rack the bar on the shoulders, which should be done that way/properly even if you later cross your arms or keep your hands on the bar.

Regarding what weight, I'd say do a trial workout, wherein you do five reps with a really light load, then add on weight for a second set of five, and continue until you hit a challenging five reps (with good form!!). That's probably then a good starting weight for the next workout.

Great post Chris! DJ, try them with your arms out straight with just the bar. It will help you learn how to create the rack out of your front delts.


I think this is the photo that LD meant to post to show how to grip the bar using straps:


I'm sure it was just a rare posting lapse for LD. I forgive him. :p


Eric Cressey allows his clients to use the cross-body grip. This is a good picture of where the bar should rest on your body.



Here's a discussion of all the various ways to manage the bar in a front squat. I agree with Scott Bird that the clean grip is the best choice if you can do it. If you can't, then the cross-body grip or the straps are both good choices.
Holding the Bar in the Front Squat

Dumbbells are a good option too, as AJ suggested.

[John Izzo]

Originally Posted by AJ Roberts

Have you tried using dumbells?

Do you like the DB's in the "shoulder-carry" position?

[Lost Dog]

Thanks Lisa~ I'll try to do better...

Actually, I'd always hidden the fact that I used the straps, but guess who told me to use them? Eric.

When I met him in LA, I mentioned having a hard time front squatting. He offered that "You should use straps as handles. What difference does it make if you're not going to O lift, anyway?" He has his clients (when needed) use straps that way, too.

[Alan Aragon]

Originally Posted by AJ Roberts

Have you tried using dumbells?

I actually prefer these over bar squats.

[OldGuy]

I remember Mike Mejia recommending using a towel like you use the straps. Hey, whatever works.

[Bubba Booey]

Start light, and work your way up. Everyone is different. However, your collarbone/front delts will grow accustomed to this exercise fairly quickly.

[Chris Correia]

I find the oly clean/rack position -- and the one with arms straight out, as a simpler version -- to affect the movement differently than the crossed arm version, and possibly the strap version, too. The difference, I think, is that the first two versions really require one to keep absolutely as upright as possible, with the elbows high. I know compared to crossing arms, some parts of my posterior chain really fire up with the first two versions I like.

When it came time to try the front squats, I just set my mind to learning them that way; it seemed like the real way or, perhaps, the most challenging way. No props. No shortcuts. I originally thought I'd never get them. But Mike Boyle's progression worked. The oly version also allows for some combo lifts, such as power clean and/or front squat and/or push press.

[UConnJulie]

Originally Posted by Chris Correia

When it came time to try the front squats, I just set my mind to learning them that way; it seemed like the real way or, perhaps, the most challenging way. No props. No shortcuts. I originally thought I'd never get them.

I agree ... having never done them with a barbell prior to NROL I just decided to learn them this way ... my shoulders/elbows felt a bit tight until I had done them several times and now it feels normal to do them this way. The bar just rests on my anterior delts but I'll admit if I don't get the grip right, I will feel it on my collarbones ... if that happens, I re-rack and start over ... for some reason front squats are much more challenging for me than back squats. And I started with just the bar and have been slowly working my way up.

[spankdat]

Originally Posted by AJ Roberts

Have you tried using dumbells?

Originally Posted by John Izzo

Do you like the DB's in the "shoulder-carry" position?

Originally Posted by Alan Aragon

I actually prefer these over bar squats.

Would any/all of you be so kind as to post pictures or perhaps provide a link to such, showing the position(s) of the weights for dumbell front squats? I'm limited to DBs at home (PowerBlocks) and I haven't quite managed to find the best position for them yet. Thanks, it would be much appreciated.