Front Squats

mmafiter · 04-28-2002, 02:42 AM

Hey guys, I'm having a problem and maybe someone here can help.

I have terrible form on traditional squats!

I use my ass and hips too much as well as my lower back!

Instead of bending my knees, I swing my ASS out!

My trainer says I naturally use my glutes because I have developed those muscles. I think he's saying I have a big ass!

I found that when I do front squats though, it seems to fix my technique and I can feel my quads working. My question is this; Should I keep practicing the traditional squat with just the barbell to try and get the technique, or could I just keep using front squats indefinately. My only concern with the front squats is being able to hold a good amount of weight in that position. I tried 185lb the other day and it was ok, but........

picasso · 04-28-2002, 03:55 AM

form can be fixed........fire your trainer.now.

**gopro** · 04-28-2002, 10:13 AM

I would work with the front squats, and perhaps try smith squats and also utilize hack squats.

As far as regular squats, I would drop back down to a light weight and perfect your form. Move up in small increments each time you do them.

People that swing their butts out often have a lower back weakness. Could this be your problem? My squatting form got much better after a steady diet of deadlifts and good mornings. You may wish to try this as well.

mmafiter · 04-28-2002, 11:00 AM

Quote:

Originally posted by gopro
People that swing their butts out often have a lower back weakness. Could this be your problem? My squatting form got much better after a steady diet of deadlifts and good mornings. You may wish to try this as well.

Aha! That's why my trainer has me doing deadlifts and good mornings all the time!

Yes, I have a weak lower back, and we are trying to bring all my weaknesses up but I just wanted to see what your opinion was. Thanks!

Dr. Pain · 04-28-2002, 01:19 PM

Quote:

Originally posted by mmafiter

Aha! That's why my trainer has me doing deadlifts and good mornings all the time!

Yes, I have a weak lower back, and we are trying to bring all my weaknesses up but I just wanted to see what your opinion was. Thanks!

Of course you know that abdominals stabilize the lower back and as well several small groups in your back, such as the quadratis lumorum.

I would eliminate the GMs and switch to rack pulls, swith DLs to RDLs (Romanian), and only do them once every week to 10 days and not on leg day! At least 3 days apart from legs!

Back to back squats, 80% of the time it is a form problem, 20% biomechanics, the above suggestion to "fire your trainer" may be appropriate re: squats, unless they are an incredible squatter or coach!

Many times it is bar placement, foot stance, grip width, back arch, and focus (mind goes where the eyes go, and so does the weight!) Or any combination of these!

My guess, it is technique.

DP

w8lifter · 04-28-2002, 01:25 PM

Quote:

Originally posted by Dr. Pain

Back to back squats, 80% of the time it is a form problem, 20% biomechanics, the above suggestion to "fire your trainer" may be appropriate re: squats, unless they are an incredible squatter or coach!

DP

Dr. Pain · 04-28-2002, 01:35 PM

OK, I'll teach both of you how to squat?

Butt don't fire your trainer, she probably knows what she's doing and your fuking up

DP

w8lifter · 04-28-2002, 01:42 PM

Quote:

Originally posted by Dr. Pain
OK, I'll teach both of you how to squat?

Butt don't fire your trainer, she probably knows what she's doing and your fuking up

DP

She's a he!

Dr. Pain · 04-28-2002, 01:52 PM

The finger made me think it was you! Don't use the "finger" unless your serious and explain yoursel!

OK, don't fire anybody.........

I'll do "make-up squats" tomorrow for my insolence

DP

**gopro** · 04-28-2002, 02:43 PM

Of course there are several possibilities as to why you have a problem with squatting, and to try and troubleshoot with more than one solution at a time will not solve the problem.

As a side note...squats are NOT necessary for max quad development...so, if that is what you are after, don't sweat it if squatting is not for you. You can grow impressive thighs with hacks and leg presses.

If you are using squats for sports performance, then you will need to try and correct your technique, and/or weaknesses or imbalances, that is limiting your squatting performance.

ActionMatt · 04-28-2002, 04:29 PM

Again I repeat:

Quote:

Originally posted by gopro
People that swing their butts out often have a lower back weakness.

Have the powerlifters of the world been informed?

**gopro** · 04-29-2002, 05:50 AM

Quote:

Originally posted by ActionMatt
Again I repeat:

Have the powerlifters of the world been informed?

Yes, I sent out a news letter yesterday...didn't you get it? Oh, thats right, you will only read "journal articles" by "real" scientists...

Rob_NC · 04-29-2002, 06:54 AM

I've always used front squats for warm-up sets and end-of-session burnouts, but just recently started using them exclusively along with barbell hacks. I've found that front squats allow me to go deeper with a straighter back. If you place a dime plate under each heel, this will place more emphasis on the quad rather than hams and glutes. I use 225 for 10 on 3 sets then jump to 245 for 6-8 for 2 more. Then I do barbell hacks, 245 to failure for 4 as a burnout. My thighs have grown tremendously in the last 3 weeks since I started this routine. I'll probably try back squats in about a month just for variety. My gym has a POS combo hack/leg press machine that I won't touch.

Neil · 04-29-2002, 09:59 AM

Quote:

Originally posted by gopro
As a side note...squats are NOT necessary for max quad development...so, if that is what you are after, don't sweat it if squatting is not for you. You can grow impressive thighs with hacks and leg presses.

I agree. Squats have done a lot for me as far as thickening up my whole body but as far as quad developement goes it's the heavy leg presses that have added some serious size.

**gopro** · 04-29-2002, 06:58 PM

Quote:

Originally posted by Neil

I agree. Squats have done a lot for me as far as thickening up my whole body but as far as quad developement goes it's the heavy leg presses that have added some serious size.

YUP

supersam69 · 04-30-2002, 07:34 PM

keep tryin

supersam69 · 04-30-2002, 07:35 PM

i know its hard but keep tryin bro

Neil · 04-30-2002, 07:46 PM

hey prince, maybe you should change the post count to 50 to view pics

Mule · 04-30-2002, 10:22 PM

mmafiter are you saying you have a big booty!

04-28-2002, 02:42 AM	#1
mmafiter Red Rocket! Red Rocket! Join Date: Jun 2001 Location: Do you EVEN FUQQING care? Posts: 2,020	Front Squats BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hey guys, I'm having a problem and maybe someone here can help. I have terrible form on traditional squats! I use my ass and hips too much as well as my lower back! Instead of bending my knees, I swing my ASS out! My trainer says I naturally use my glutes because I have developed those muscles. I think he's saying I have a big ass! I found that when I do front squats though, it seems to fix my technique and I can feel my quads working. My question is this; Should I keep practicing the traditional squat with just the barbell to try and get the technique, or could I just keep using front squats indefinately. My only concern with the front squats is being able to hold a good amount of weight in that position. I tried 185lb the other day and it was ok, but........ Last edited by mmafiter : 04-28-2002 at 02:44 AM.

04-28-2002, 10:13 AM	#3
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,465	I would work with the front squats, and perhaps try smith squats and also utilize hack squats. As far as regular squats, I would drop back down to a light weight and perfect your form. Move up in small increments each time you do them. People that swing their butts out often have a lower back weakness. Could this be your problem? My squatting form got much better after a steady diet of deadlifts and good mornings. You may wish to try this as well.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-28-2002, 02:43 PM	#10
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,465	Of course there are several possibilities as to why you have a problem with squatting, and to try and troubleshoot with more than one solution at a time will not solve the problem. As a side note...squats are NOT necessary for max quad development...so, if that is what you are after, don't sweat it if squatting is not for you. You can grow impressive thighs with hacks and leg presses. If you are using squats for sports performance, then you will need to try and correct your technique, and/or weaknesses or imbalances, that is limiting your squatting performance.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-29-2002, 06:54 AM	#13
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	I've always used front squats for warm-up sets and end-of-session burnouts, but just recently started using them exclusively along with barbell hacks. I've found that front squats allow me to go deeper with a straighter back. If you place a dime plate under each heel, this will place more emphasis on the quad rather than hams and glutes. I use 225 for 10 on 3 sets then jump to 245 for 6-8 for 2 more. Then I do barbell hacks, 245 to failure for 4 as a burnout. My thighs have grown tremendously in the last 3 weeks since I started this routine. I'll probably try back squats in about a month just for variety. My gym has a POS combo hack/leg press machine that I won't touch.
	Artificial Intelligence is no match for Natural Stupidity.

04-30-2002, 10:22 PM	#19
Mule Great American Nightmare Join Date: Jan 2001 Location: Wheeling Posts: 888	mmafiter are you saying you have a big booty!
	Im an Iron Addict!

04-28-2002, 03:55 AM	#2
picasso Registered User Join Date: Apr 2002 Location: north Posts: 26	form can be fixed........fire your trainer.now.

04-28-2002, 01:35 PM	#7
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	OK, I'll teach both of you how to squat? Butt don't fire your trainer, she probably knows what she's doing and your fuking up DP

04-28-2002, 01:52 PM	#9
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	The finger made me think it was you! Don't use the "finger" unless your serious and explain yoursel! OK, don't fire anybody......... I'll do "make-up squats" tomorrow for my insolence DP

04-30-2002, 07:34 PM	#16
supersam69 Registered User Join Date: Apr 2002 Location: auckland Posts: 27	keep tryin

04-30-2002, 07:35 PM	#17
supersam69 Registered User Join Date: Apr 2002 Location: auckland Posts: 27	i know its hard but keep tryin bro

04-30-2002, 07:46 PM	#18
Neil Registered User Join Date: Mar 2002 Location: Albuquerque, NM Posts: 171	hey prince, maybe you should change the post count to 50 to view pics

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