Front Squats bruise my delts

KelJu · 09-23-2008, 08:50 PM

I visited at least three sites where they documented the proper way to do front squats. I love the movement, and I love the fact that I can go ATG doing them that way, but they are fucking my delts up. I feel like somebody hit my with a baseball bat the next day.

Will my delts adjust like my traps did years ago doign back squats, or am I doing something wrong?

danzik17 · 09-23-2008, 09:35 PM

Just how heavy are you going and are you bouncing at all at the bottom? I don't do them too often, but I've never had a problem with bruising.

KelJu · 09-23-2008, 10:12 PM

I am working out with 205, and I am doing do bouncing at all.

**P-funk** · 09-23-2008, 10:14 PM

stop being a pussy.....

just kidding. are you holding in a rack position or bb'er style? i find bb'er style to be more brutal on the delts (and it seems to make people round their t-spine a little more). I find the rack position easier because the fingers are supporting the bar on the shoulders.

patrick

Double D · 09-24-2008, 08:37 AM

I front squat with the bar held in my fingers. Some people have a touch time with that because of their flexibility. But overall its much easier, besides that atleast your front delts are killin ya the next day

Lost Grizzly · 09-24-2008, 03:02 PM

I have an extra one of these Front Squat Harness Sting Ray shoulder Aid for Squats | APT's Pro Wrist Straps because the tards sent me two. If you would like to consider buying it from me we could work something out. It is new and never used. I love the one I have.

RasPlasch · 09-24-2008, 03:02 PM

Front squat with the clean & jerk grip. I used to do it the other way and it killed my deltoids too. I changed grips and it didn't hurt at all.

**Dale Mabry** · 09-24-2008, 03:40 PM

I used to have the same prob way back when. Hold in the rack position. You may need to work on wrist/shoulder flexibility, but your delts won't hurt from the rack position.

09-23-2008, 08:50 PM	#1
KelJu Thats Dr. Keke to you! Elite Member Join Date: Jul 2005 Location: In my imagination. Posts: 10,162 Photos: 2	Front Squats bruise my delts I visited at least three sites where they documented the proper way to do front squats. I love the movement, and I love the fact that I can go ATG doing them that way, but they are fucking my delts up. I feel like somebody hit my with a baseball bat the next day. Will my delts adjust like my traps did years ago doign back squats, or am I doing something wrong?

09-23-2008, 09:35 PM	#2
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,074	Just how heavy are you going and are you bouncing at all at the bottom? I don't do them too often, but I've never had a problem with bruising. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

09-23-2008, 10:14 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,702	stop being a pussy..... just kidding. are you holding in a rack position or bb'er style? i find bb'er style to be more brutal on the delts (and it seems to make people round their t-spine a little more). I find the rack position easier because the fingers are supporting the bar on the shoulders. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-24-2008, 03:40 PM	#8
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 14,335 Photos: 10	I used to have the same prob way back when. Hold in the rack position. You may need to work on wrist/shoulder flexibility, but your delts won't hurt from the rack position. If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

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09-23-2008, 10:12 PM	#3
KelJu Thats Dr. Keke to you! Elite Member Join Date: Jul 2005 Location: In my imagination. Posts: 10,162 Photos: 2	I am working out with 205, and I am doing do bouncing at all.

09-24-2008, 08:37 AM	#5
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	I front squat with the bar held in my fingers. Some people have a touch time with that because of their flexibility. But overall its much easier, besides that atleast your front delts are killin ya the next day

09-24-2008, 03:02 PM	#6
Lost Grizzly Registered User Join Date: Jan 2006 Location: Near Food Posts: 117	I have an extra one of these Front Squat Harness Sting Ray shoulder Aid for Squats \| APT's Pro Wrist Straps because the tards sent me two. If you would like to consider buying it from me we could work something out. It is new and never used. I love the one I have.

09-24-2008, 03:02 PM	#7
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Front squat with the clean & jerk grip. I used to do it the other way and it killed my deltoids too. I changed grips and it didn't hurt at all.