Front Squat Issues

[cmarcell]

So today I started front squats for the first time in a pretty long time. In fact, I think I once started them, but gave up (this was when I ran a 5x5) because it just felt too weird.

Anyway, I tried the grip where the bar rests on the shoulders and you cross your arms to prevent rolling. It was fine until my last set (which I still set low). It really hurt my shoulders, having all that weight rested on it.

So I tried the hang clean grip. Except I def. don't have the flexibility for it. I was forced to hold the bar up with my arms, and they hurt too much to keep going.

Am I doing something wrong or is that just the way it is?

 

[EZ_E]

Everything feels strange the 1st time you do it.

Does your gym have one of those foam pad things that wraps around the bar?

 

[mwm5]

So today I started front squats for the first time in a pretty long time. In fact, I think I once started them, but gave up (this was when I ran a 5x5) because it just felt too weird.

Anyway, I tried the grip where the bar rests on the shoulders and you cross your arms to prevent rolling. It was fine until my last set (which I still set low). It really hurt my shoulders, having all that weight rested on it.

So I tried the hang clean grip. Except I def. don't have the flexibility for it. I was forced to hold the bar up with my arms, and they hurt too much to keep going.

Am I doing something wrong or is that just the way it is?

front squats are really uncomfortable for me as well. the bar rubs against my collar bones to much. try to move the bar up as high as possible, to where it almost seems like you are about to choke yourself and then try the method of crossing your arms to hold it up. like he does below
http://www.youtube.com/watch?v=0KVLMUVyB20

 

[cmarcell]

Yeah they have barbell pads. I used 2. They are pretty thin though. Still hurt. I want to keep trying it out. I just worry that when I increase the weight, the pain will force me to cut my sets short.

 

[Seattleite]

Front squats really hurt my wrists at first, but I stuck with it and the flexibility developed. I use the clean grip and it is now pain free.

What mwm5 said about holding the bar where it almost seems as if you're choking yourself is great advice. The bar should almost be pressing against your throat. If you're breathing properly, then the bar probably isn't high enough. One other tip...make sure that your grip isn't too wide. I have the most success with a shoulder-width grip. Anything wider than my shoulders and it is less than optimal for my wrists...

 

[Tatyana]

I can't go as heavy with front squats, so I move a bit slower and make sure all my squats are deep and in good form.

It is increasing though, slowly but surely as my front grip gets better.

 

[SouthernLord]

I LOVE front squats. I can not do them at all with my arms crossed. I actually have to warm up really light to get my wrist flexible enough for the clean grip. I usually go bar, 65, 95 , and then 135 before I can properly hold my elbows high with the clean grip. What has helped me in the past is to set up a bar in the rack at shoulder level and load it up. Get in the clean position and unrack the weight. Stand there and really force your elbows up high while standing with an arched back and a braced core. Just stand there and shoot for a minute really forcing your in and elbows up the whole time. You can do this at the end of every workout and before long you will not have any wrist flexibility issues.

 

[mrgravez]

I started with cross arm for front squats and then I started doing cleans and my flexibility in my wrists improved drastically. I now do a clean grip for front squats took some time to get used to it but it makes the lift so much easier. Also, warm up stretch out your wrists and go light for the first few sets.

 

[enigma4dub]

clean grip is the way to go. flexibility will increase with repititions. just keep at it. front squats just take time. i still choke myself with the bar from time to time.

 

[dirty~d~]

Work on your flexibility and you'll notice that they'll get easier. Keep those elbows up and your shoulders square. Maybe bump your weight down a few pounds until you're accustomed to the new technique?

I love front squats because they force my hips into a better position to really hit my quads. I'm never going to back to standard squats for reps. I keep the bar tugged up to my throat. As long as I keep my elbows up I never notice the bar on my collarbone.