Thread: Some advice.

do the either

a) bb'er style with your arms criss crossed

or

B) take some wrist wraps and loop the wrap around the bar (the way you would normally put it on your wrist). then get in position and hold the long end and squat.

Originally Posted by Bajenman88

About my front squats.... /Sigh.... On my Lower Friday, I have Front Squats 3x6. In 2004 I broke the shit out of my wrist. Now, the problem: I don't feel like I am able to do enough weight on front squats to actually work my legs due to severe (maybe not severe, but it hurts enough to where that is basically all I'm focused on) pain in my left wrist. I am only front squating a little less that half of what I can do on regular squats So I was wondering, can I perhaps substitute something in for that exercise that will do more to get me towards my goals (size and strength) or should I keep on it to, hopefully, improve flexibility in my wrist. I'm almost positive my form is correct and I've been adding weight every week, but like I said, I'm not really "feeling" it after I'm done. Some advice would be appreciated. Thanks in advance

If you WO at home, go buy a used Oly bar (I paid like $25) and weld two 1-inch diameter bars on to the bar about 1 foot apart (it will look like this ______I__I_____ ). The bars need to be about 8 to 10 inches in length. Then with the bar resting on your traps, you hold onto the short bars in front of you (they will pass over your shoulders on each side of your head. I got the idea from the Dave Draper "top squat" that he sells on his site.

but that isn't a front squat.

that is a safety bar squat

Hey P-funk, I don't know the form, or how to do the BB'er style front squats, how exactly do you cross your arms, is there a clip on ExRx?

Yup, found it

this could come in handy Pad

Originally Posted by P-funk

but that isn't a front squat.

Ops...I did not catch he was trying to do front squats.

Originally Posted by P-funk

do the either

a) bb'er style with your arms criss crossed

.

Is there anything wrong with doing them this way??? I just can't do them the other way I have tried a few times. Feels like I'm not flexible enough in my wrists.

Originally Posted by PWGriffin

Is there anything wrong with doing them this way??? I just can't do them the other way I have tried a few times. Feels like I'm not flexible enough in my wrists.

not unless you plan on doing cleans at some point.

I also find the clean grip allows you to keep your posture upright more and is more athletic.

Originally Posted by P-funk

not unless you plan on doing cleans at some point.

I also find the clean grip allows you to keep your posture upright more and is more athletic.

that's why I've tried on a few occasions to do them!! I lean forward a little more when holding it the other way and a few times the heavier weight slides forward....

I almost used a smith machine to do them one day.......almost.

Now that I'm used to it clean grip front squats feel more natural to me.

Originally Posted by CowPimp

Now that I'm used to it clean grip front squats feel more natural to me.

Any advice for me on doing them? Do I need to stretch my hands out or somethin??

stretch your wrists, your lats, your shoulders, and just do them more......you will feel tight, tense and uncomfortable for the first couple weeks but you will loosen up and get used to it.

Originally Posted by P-funk

stretch your wrists, your lats, your shoulders, and just do them more......you will feel tight, tense and uncomfortable for the first couple weeks but you will loosen up and get used to it.

Pretty much. Practicing with lightweight to find the groove where the bar sits helps a lot too.

Originally Posted by CowPimp

Pretty much. Practicing with lightweight to find the groove where the bar sits helps a lot too.

Yea, like I said, it hurts my wrists and I have to do light weight, like less than half of what I can squat normally.

so don't do it that way.

you might have a problem because of the broken wrist.

If I were you I would do it

a) bb'er style

or

b) holding the wrist wraps (like i said earlier)

or

c) do straight arm front squat (with the bar on your shoulders and your arms straight out infront)....this is a great way to do it and it places a great demand on the core musculature to stabilize weight. Some teach front squatting by starting with this.

Originally Posted by P-funk

c) do straight arm front squat (with the bar on your shoulders and your arms straight out infront)....this is a great way to do it and it places a great demand on the core musculature to stabilize weight. Some teach front squatting by starting with this.

This is what Mike Boyle starts off with in one of his books...

My problem is surely wrist flexability...I'm going to start working on this daily with all my other stretches. I think my hammies are getting a lot better.

Originally Posted by PWGriffin

This is what Mike Boyle starts off with in one of his books...

My problem is surely wrist flexability...I'm going to start working on this daily with all my other stretches. I think my hammies are getting a lot better.

do the straight arm front squats and inbetween sets, as active rest, stretch your wrists.

Originally Posted by P-funk

do the straight arm front squats and inbetween sets, as active rest, stretch your wrists.

Ok, will this kill the weight I am currently using?? (I log everything)

Also, I was wondering....If I was wanting to use complexes for conditioning...can I do those on days I don't lift?? Provided I use uber light weight? For one I need the conditioning work...and 2. I get bored at work sometimes on days I don't lift. It would really wake me up and make me more productive I think...

I could also practice front squatting on off days and continue to do them BBer style until I can switch over?? Thoughts??

Originally Posted by PWGriffin

Ok, will this kill the weight I am currently using?? (I log everything)

Also, I was wondering....If I was wanting to use complexes for conditioning...can I do those on days I don't lift?? Provided I use uber light weight? For one I need the conditioning work...and 2. I get bored at work sometimes on days I don't lift. It would really wake me up and make me more productive I think...

I could also practice front squatting on off days and continue to do them BBer style until I can switch over?? Thoughts??

1) yes it will kill the weight you are using but it will be a new and greater challenge for your stabilizers to make you really stay tight when squatting...so, it is an either or type of thing.

2) if you can't front squat, you can't do cleans, which means you can't do complexes. Lacking wrist mobility/flexibilty is going to put pressure on your forearms and elbows in the catch position becasue you can't get them up to 7 ot 9 o'clock and could end up injuring you if you catch your elbow on you knee in the catch position. Learn the componets of the movement first and then put it together. First thing to learn is how to front squat.

3) fuck BB'er style. do it with wrist warps like i said (tie the loop part on the bar and hang onto the long wrpa part)...that will atleast teach you to get your elbows up, while you work on your flexibility.

Originally Posted by P-funk

1) yes it will kill the weight you are using but it will be a new and greater challenge for your stabilizers to make you really stay tight when squatting...so, it is an either or type of thing.

2) if you can't front squat, you can't do cleans, which means you can't do complexes. Lacking wrist mobility/flexibilty is going to put pressure on your forearms and elbows in the catch position becasue you can't get them up to 7 ot 9 o'clock and could end up injuring you if you catch your elbow on you knee in the catch position. Learn the componets of the movement first and then put it together. First thing to learn is how to front squat.

3) fuck BB'er style. do it with wrist warps like i said (tie the loop part on the bar and hang onto the long wrpa part)...that will atleast teach you to get your elbows up, while you work on your flexibility.

yes sir...guess I gotta buy wrist wraps now...what other uses do they have??