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Author Topic: I want to front squat and I can't  (Read 12481 times)

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Raptor

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I want to front squat and I can't
« on: August 18, 2013, 01:56:39 pm »
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I'm reading through t-nation articles about the subject...

http://www.t-nation.com/free_online_article/most_recent/front_squats_made_easier

Any other advice? I have very long forearms so the bar would have to sit in the middle of my neck if it is to stay on the fingers... but I'm also unflexible in the upperbody.

So who knows what my problems are.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Joe

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Re: I want to front squat and I can't
« Reply #1 on: August 18, 2013, 02:29:17 pm »
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Quote from: Raptor on August 18, 2013, 01:56:39 pm
I'm reading through t-nation articles about the subject...

http://www.t-nation.com/free_online_article/most_recent/front_squats_made_easier

Any other advice? I have very long forearms so the bar would have to sit in the middle of my neck if it is to stay on the fingers... but I'm also unflexible in the upperbody.

So who knows what my problems are.

If you have long forearms you just place your hands wider on the bar. That's covered in Starting Strength, I think. Look up the mobility wod stuff for rack position, he's got a bunch of videos about it.
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entropy

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Re: I want to front squat and I can't
« Reply #2 on: August 18, 2013, 11:57:49 pm »
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Many ppl struggle with the FS rack even professional oly dudes. I've heard of SHORT arms being a problem with a good rack but first time i've heard of long arms being one? I suspect you might be mistaken partly because I have long arms and the rack has never been a problem for me but mostly because people always struggle with mobility, flexibility and comfort when they start doing FS - I think that's pretty much universal. Like Joe suggests a wider grip might be more comfortable to start with it and then slowly over time you can bring your hands in as you gain the mobility. Otherwise try straps.
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AGC

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Re: I want to front squat and I can't
« Reply #3 on: August 19, 2013, 12:54:32 am »
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Yeah my front squat sucks as well, purely because I'm not comfortable with the rack position. It's annoying because I feel I could squat a decent amount but my arms/shoulders are giving out way before my legs get tired. But I'm gonna keep working at it because the benefits are obvious. Would love to have FS=BS one day.
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Raptor

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Re: I want to front squat and I can't
« Reply #4 on: August 19, 2013, 04:32:01 am »
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Well like I said - if I were to keep the elbows high then my reach with the palms/fingers would be behind my back... somewhere around the trapezius. So that's where the bar should be in order for me to keep the elbows high. It's basically impossible to do with the bar on the shoulders.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

entropy

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Re: I want to front squat and I can't
« Reply #5 on: August 19, 2013, 04:38:39 am »
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^vid or photo?
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Joe

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Re: I want to front squat and I can't
« Reply #6 on: August 19, 2013, 07:59:03 am »
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Quote from: Raptor on August 19, 2013, 04:32:01 am
Well like I said - if I were to keep the elbows high then my reach with the palms/fingers would be behind my back... somewhere around the trapezius. So that's where the bar should be in order for me to keep the elbows high. It's basically impossible to do with the bar on the shoulders.

just grip the bar wider, seriously
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Raptor

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Re: I want to front squat and I can't
« Reply #7 on: August 19, 2013, 10:26:05 am »
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Quote from: Joe on August 19, 2013, 07:59:03 am
Quote from: Raptor on August 19, 2013, 04:32:01 am
Well like I said - if I were to keep the elbows high then my reach with the palms/fingers would be behind my back... somewhere around the trapezius. So that's where the bar should be in order for me to keep the elbows high. It's basically impossible to do with the bar on the shoulders.

just grip the bar wider, seriously

I tried it and it's even worse :P
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

entropy

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Re: I want to front squat and I can't
« Reply #8 on: August 19, 2013, 11:26:20 am »
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Quote from: Raptor on August 19, 2013, 04:32:01 am
Well like I said - if I were to keep the elbows high then my reach with the palms/fingers would be behind my back... somewhere around the trapezius. So that's where the bar should be in order for me to keep the elbows high. It's basically impossible to do with the bar on the shoulders.

It sounds to me like what you think is 'high elbows' is too high. It's just a stupid cue man, stuff white people say for no good reason. The actual goal is to have the elbows perpependicular to your torso, that's all, nothing more. If you take the cue too literally then you'll indeed find it an impossible position to maintain. But without seeing what are doing this thread is kinda pointless so i'm bowing out, you're so frustrating to help man. lol.
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Goals: Cutting to 6-8% bodyfat

Raptor

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Re: I want to front squat and I can't
« Reply #9 on: August 19, 2013, 12:04:37 pm »
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OK, I'll film it now in my home but I don't have an Olympic barbell, just a 10 kg bar. But I guess good enough to picture it.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: I want to front squat and I can't
« Reply #10 on: August 19, 2013, 03:16:51 pm »
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<a href="http://www.youtube.com/watch?v=3fQbwkmNXRU" target="_blank">http://www.youtube.com/watch?v=3fQbwkmNXRU</a>

<a href="http://www.youtube.com/watch?v=VuwPOGXyB_s" target="_blank">http://www.youtube.com/watch?v=VuwPOGXyB_s</a>
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

seifullaah73

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Re: I want to front squat and I can't
« Reply #11 on: August 19, 2013, 07:09:28 pm »
+1
maybe this video can help.

<a href="http://www.youtube.com/watch?v=7QZFQD9nUP4" target="_blank">http://www.youtube.com/watch?v=7QZFQD9nUP4</a>
« Last Edit: August 19, 2013, 07:11:21 pm by seifullaah73 »
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
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Arm also aids the legs in driving it down with power - seifullaah73

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Raptor

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Re: I want to front squat and I can't
« Reply #12 on: August 19, 2013, 07:36:25 pm »
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Hey good video. Yeah, I've seen a bunch of similar ones.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

entropy

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Re: I want to front squat and I can't
« Reply #13 on: August 20, 2013, 01:01:45 am »
+1


It appears to me your biceps/triceps might be too tight, you want to close the angle btw your bicep and forearm a lot more. Without the bar, practice bringing your wrist into your shoulder. If it helps push down on your forearm using your other hand.  Use the palm against the wall stretch too. Also it's slightly different with an oly bar. I have a steel pipe I use to practice snatches and it's weird to rack cleans with for some reason. You can't wrap your hand around it as much as with the thicker olympic bar. So there is that. The other thing is when you have some weight on there, it will help stretch and adjust your hands better with time.  But yea I see nothing wrong with the length of your arms, just flexibility which will improve quickly as you work on it. Good luck!
« Last Edit: August 20, 2013, 01:26:28 am by entropy »
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Raptor

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Re: I want to front squat and I can't
« Reply #14 on: August 20, 2013, 06:56:15 am »
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Thanks!

Then I guess it's going to be figuring out what to do to maintain a straight, vertical body, since going down will make me lean forward quite a bit (it does right now).
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
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