25 replies to this topic

[mad_dawg]

I am trying to incorporate a few sets of front squats in my dead routine. I picked this up from several people but after reading some articles by Brad Gillingham I thought what the heck. Anyway....

I have done them about 3 times now and am having a problem with the bar wanting to roll down the front of my delts. I bruised the crap out of them. I have to use the crossed arm hold due to anatomical reasons. Does anyone have a lot of experience doing these? I would appreciate any tips. If I could get the bar in the right place I think I might love these.

Peace,
Mad_dawg

[pitbull25]

Could also front squat using a "clean" position too bro. Either way, you'll have to play around with what position works for you...but the uncomfort never really goes away. Ya just get used to it LOL

[reddog]

chalking the bar sometimes helps. i have seen some guys use their wrist straps and strap them around the bar (like you would your wrist) and hold the other endup above your shoulders.

i tried it but when i got over 315 it didn't work well.

the best way i found is to have it rest high on your pecs right above your clavicle almost to the point of choking you, cross your arms and try to point your elbows as high as you can to the ceiling and keep you head kinda high. if can get the groove it makes it better but if you fall out of it or look down, or let your elbows come down your gonna bail the bar

[DavidLee14]

It really helps me to look up and this seems to keep my arms from declining and allowing the bar to roll off my front delts.

[mad_dawg]

Hey, thanks for all the replys. I cannot do the "clean" method. I don't know if my arms are to big (thats what i like to think) or I just don't bend that way.

So I gather a general concensus that I need to focus more on keeping my elbows up high, and head up high. That may be the key. I think I have looked down a few times to check my squat depth and that probably blew my form. My elbows probably bropped a hair and so did my head. I can handle the uncomfortable feeling like it's choking me. I can't stand the damn bruising from where the bar rolled down a couple times.

Thanks very much for all the help. I will give this a try next Monday and pay more attention to my form.

Peace,
Mad_dawg

[mad_dawg]

I got through these much better this week. Thanks to everyone. I kept my head real high and elbows as high as possible. I don't think they are meant for people with thick necks and bigger arms though, but I sure like them.

One more question, do any of you wrap while doing these? I have only gone up to 315X5 so far. How heavy do some of you go on these???

[reddog]

yeah i wrap once i get over 315. i tend to have bad knees and deep squatting makes it worse so i use a 16% menthol rub on my knees after i change into my workout gear, do calves, hams and then do quads. seems to help warm up the knees for me.
heaviest so far has been 365 x 8. i am shooting for 405 for 8-10

[mad_dawg]

yeah i wrap once i get over 315. i tend to have bad knees and deep squatting makes it worse so i use a 16% menthol rub on my knees after i change into my workout gear, do calves, hams and then do quads. seems to help warm up the knees for me.
heaviest so far has been 365 x 8. i am shooting for 405 for 8-10

I am starting to wrap now when I hit about 315/325 and that makes things much more pleasant. Thanks!!! I am shooting for you goal of 405. Not sure about that number of reps yet since I'm in a power cycle right now, but that gives me some incentive. I am really liking these front squats. I'm still having a bit of a problem with keeping the bar up on my shoulders, but the weight is slowly moving up now. I may look into one of those stingrays someday. I figure if it helps eleviate the shoulder pains it would be worth it.

Thanks all.

Peace,
mad_dawg

[DavidLee14]

It's taken me awhile to get good form on front squats. Now the bar locks in nicely to delts with no rolling. I'm no where near the weight you guys are lifting, but hey, someday. Noticing alot of outer sweep developement since incorporating front squats. I keep shoulder width stance. Do you guys alternate stance width?

[mad_dawg]

It's taken me awhile to get good form on front squats. Now the bar locks in nicely to delts with no rolling. I'm no where near the weight you guys are lifting, but hey, someday. Noticing alot of outer sweep developement since incorporating front squats. I keep shoulder width stance. Do you guys alternate stance width?

Right now I am doing them for my deads. I'm doing a Brad Gillingham deadlift cycle and he has them incorporated in the cycle. So...I am doing them about the same as my regular squat stance. I am noticing some more outer quad developement too. Oh, and I go deep!

[mad_dawg]

I also use the clean grip. Front squats are great for a different stimulus to continue squat gains and strengthen/train stabalizers that dont necessarily fire during back squats.

See, thats what I am hoping for as far as different stabalizer strengthening. I have read they are good for deads too, like I posted above. They are in my power cycle. I'll take any help I can get to UP my deads...lol.

Anyone used a String-Ray??? (Kin to the Manta-Ray)

[schultz1]

I have done them forever and prefer the clean method, being that it is a much faster movement I much rather do these than a back squat. You can also do them in a smith machine to assist in you in keeping the bar on you shoulders. Great movement, happy squatting

[Bison]

ive done them occationally but i cant stand them. I never tried them clean style but the other method chokes the shit outa me.

[Franco Columbo]

They are very good IMO, my outter quads grew like crazy from doing them for a good 6 months.