What is it about Front Squats vs. Back Squats...

[blut wump]

I really didn't mind the cross grip but then I only went up to 80Kg since it was my first session with the exercise.

I'm sure bigger guys than I use the fingers-under grip but I have a hard time imagining how to cope with the problem of forearms pressing against biceps. Maybe I need to practice that elbows-forward grip for push-press since it sounds similar.

 

[Madcow2]

It can help to develop some flexability to be able to have the forearms at a bit of an angle. Where elbow and upper arm are straight forward at 90 degrees but instead of the forearm coming straight back it become back a bit outside this line (probably 20 degrees off the upper arm line). This takes some shoulder and elbow flexability that can take some time to develop. Would be better if you didn't have to. That said, it helps you get around the biceps a bit.

 

[blut wump]

Yes, indeed. With my hands on the first ring, as in a clean-grip, my forearms were going outside my upper arms and there was no clash. I used the grip for push-press and I can see that it'll take some practice but it was an enjoyable movement and a good alternative to MP.

I think I'll stick with the cross-over hold for front squats. At low weights, at least, I find it completely stable and quite comfortable.

 

[Jim Ouini]

I tried that angled forearm thing today. Not that my pythons get in the way or anything, actually my forearms just ended up that way and I thought 'well, this kinda works' and went with it.

My rack is definitely getting better. Really stretched out my wrists today which helped a lot.

Went up to 155 for 5 and for the most part was able to keep the elbows up. And as per the original topic, I'm able to sit butt to ankles (with the help of my oly shoes) and just drive out of the bottom. It's a great feeling.

 

[super_rice]

I find the hardest thing about front squats is breathing while doing these. They just suck the wind out of you.

As far as grip, it really helps to take something like a hook grip to help force your arms into the proper rack position. Plus, you'd use hook grips when doing olys anyway, so may as well try it.

 

[Jim Ouini]

Man I'm so inflexible my fingers are bent back as far as they can go and barely under the bar, no way could I get my thumbs back there

 

[super_rice]

When in the hole holding a bar in the clean rack position, I can only get the first half of my fingers, sometimes only 1/3 of my fingers around the bar. That's the reason for the hook grip idea, so you force your arms into that position. It actually does not hurt as much as it sonds. Take a hook grip, and the weight of the bar will force your arms into position. Try it, you can keep your elbows up easier too.

 

[Jim Ouini]

Doing fronts on Thursday, I'll give it a try

 

[anotherbutters]

I tried hook grip today as I'm learning front squats too. I think I kept my fingers further round the bar, but my overriding concern was wrist fatigue. I'm sure they'll get used to it with practice and stretching.

super_rice - how do you deload the bar when you've finished? I can't dump it and don't have a rack.

 

[KhorneDeth]

how do you deload the bar when you've finished? I can't dump it and don't have a rack.

I have this same question. I've been practicing front squats as well as replacements for squatting in the smith machine, and similar to many others, I'm having a HELL of a time with the wrist/elbow flexibility. So much so that even squatting only the bar, my wrist and forearms are so (stretched) tight and sore, that I can barely grip the bar on the way back down to set it on the deck.

I can't imagine this will work very well once the weight starts creeping up, as I'll basically be just dropping it on the ground. And this is just a regular gym floor with metal plates, not a platform with bumper plates.

Currently, I'm experimenting with hand placement on the bar. I've tried it so my fingers are pressed between bar and shoulders, with fingers just brushing outside of my shoulders, and a little further out -- in all cases, there's that stretched-tight soreness and weak gripping ability on the way down. Not to mention the fact that I have very minimal control of the bar itself while actually squatting.

And with regards to "racking" the weight on my shoulders, I can feel it brushing/pressing against my clavicles and even pushing up against my neck. Not exactly crushing the windpipe, but mind this is only the bar. I can foresee adding weight and then not being able to breathe and/or shredding the skin and bone right at the base of my neck. I'm having a time of it trying to find this slot/groove people are describing.

ANY suggestions on what to work on or how to improve would be much appreciated. I've read posts/articles on proper form, watched vids online, even asked one of the big dudes at the gym, but I still feel like I'm getting it very, very wrong.

-- KhorneDeth