Thread: Increasing lower back/hip mobility for properly performing front squats

I've performed front squats for 2 six-week programs now and I really liked them. Initially, I saw much more development in my inner quads, but, as my body got used to that new shock, the growth and progress in lifts halted. However, I discovered the reason was not periodization or other exercise choices (as I keep my training very fresh) but the position of my back. I can't keep my back straight enough to perform the movement comfortably passed my plateau weight and rep range. I've stopped them for the moment because I can feel stress on my back and spine -- which I've never felt in any other squat or deadlift. My mobility DID increase from when I first did them, probably about twofold, actually. But, my back still isn't straight enough that the load is on my quads properly.

Does anyone know any stretches or complementary exercises I can do to increase my mobility in the lower back so I can keep a relatively straight back during front squats?

Thanks!

That guy hit the nail on the head when he mentioned hip flexibility. The front squat, in general, places a lot less stress on the lower lumbar region than when completing traditional squats... however he is definitely right in that that lower back will take over the movement in the hole if your hips are flexible.

Yoga helps... I wouldn't advise going overboard, lol, but even a mild once a week or bi-weekly session would help.

What I would do immediately is definitely stretch on quad day and then perform a good 5 minute warm-up on a stationary bike. The bike rotates the hips more than walking on the tread or the elliptical... by all means this is just a 5-10 minute warm-up, but it will help your hips out tremendously.

As far as stretches if you lay down on your back, raise one leg at a time with your knee slightly bent, and then twist the lower 1/2 of your body so that your foot is on the ground... it can really help stretch the glute/hip area. Without a doubt though the right yoga class or vid will do the trick though!

One more thing... it sounds like you do keep your training fresh... but maybe try some extensions first, then some hacks 2nd, and finish with a good 4-7 sets of fronts... it might also shock things up... you won't be able to go as heavy... but with the yoga/stretching, the bike, and the extensions and the hacks.... it might keep those hips fresh enough to give them the time they need to become more flexible and repair themselves....

good luck man...