Front squats

[Namo]

So, I have made the change from regular squats to front squats. My problem is however, is the positioning of the bar on my shoulders. I seem to have a hard time finding the right grip. I end up losing the bar position midway through the set and it starts slipping of my delts. This is causing me to focus more on hanging onto the bar then the actual workout itself. Are their any tips for properly holding the bar on front squats? I rest the bar on my delts, and cross my arms and keep my elbows as far up as possible, but i just cant seem to keep control of it through the set. This is frustrating, because it is limiting the amount of weight I can use. Any suggestions?

 

[P-funk]

use a rack position for the front squat (like an olympic lifter does).

 

[Nate K]

Yeah, with your wrists back and elbows forward, it took me a little bit to get the flexability in the wrists.

 

[CowPimp]

Practice by resting the bar on your shoulders with the arms pointed straight out. That way you can really feel the groove where the bar needs to sit. You shouldn't have to "grip" the bar, it should be supported by your shoulders.

 

[Namo]

Ok, I will have to try these next time. I think I have a hard time finding the correct placement on my shoulders, because of my build. It will probably take some trial and error. Thanks for the suggestions...

 

[VILBAUGH]

Ok, I will have to try these next time. I think I have a hard time finding the correct placement on my shoulders, because of my build. It will probably take some trial and error. Thanks for the suggestions...

supporting the load on the frontal plane is very different from the back, take some weight off and you will adapt. force your elbows up and keep the bar against your throat.

 

[Namo]

Ok, I will try that tonight, as tonight is my push night... Now I have heard that front squats are superior to standard squats.. is there any truth to this? should I be doing them both ways to add variation?

 

[VILBAUGH]

Ok, I will try that tonight, as tonight is my push night... Now I have heard that front squats are superior to standard squats.. is there any truth to this? should I be doing them both ways to add variation?

oh yeah, definitly do both, Id say both are equally beneficial. They both rock the core.
If you are feeling particularily bold try an overhead squat. I will warn you, it is a very humbling exercise, start light.

 

[gopro]

I am not a big fan of front squats personally, but do enjoy them more when done on a smith machine than with a free bar. I can focus more on my legs and less on holding the bar.

 

[AKIRA]

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