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Old 02-28-2011, 05:43 PM   #1
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Default Front Squats?

I was thinking of trying front squats to add something new to my routine. Does anyone do them? I squat at least twice a week and thought these would be good for changing things up a bit.

I was messing around the gym this weekend after my workout and thought I would try out a few light reps. I am not sure how to hold/grip the bar. I was gripping the bar like I do at the top of a power clean but it felt very akward.
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Old 02-28-2011, 05:54 PM   #2
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walk up to the bar adn get the bar real snug to where the top of your medial deltoid meets your collar bone... raise both arms to the front as if doing some front raises... then cross them in a X and hold the bar in place
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Old 02-28-2011, 05:54 PM   #3
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Quote:
Originally Posted by PaintedSoul View Post
I was thinking of trying front squats to add something new to my routine. Does anyone do them? I squat at least twice a week and thought these would be good for changing things up a bit.

I was messing around the gym this weekend after my workout and thought I would try out a few light reps. I am not sure how to hold/grip the bar. I was gripping the bar like I do at the top of a power clean but it felt very akward.
The clean grip is one grip. If you look at some old pics of Draper doing them, he used a cross armed overhand grip. I use a grip a friend of mine showed me. I grip with an overhand grip on either side of the center knurling. With all of them, remember to keep your elbows pointing out and inside of your shoulders.



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Old 02-28-2011, 06:01 PM   #4
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Front squat are a great lift! Using a clean grip may result in that youre not going deep enough if you not got the flexibility for it, and it takes some practice.

I use crossarm grip most of the time.


crossarm





You can also use straps when wrist flexibility is the issue (with the cleangrip) like this

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Old 02-28-2011, 06:12 PM   #5
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Thanks All

So, the weight actually sits on top of your deltoids? I was trying to hold it off the front of my upper chest instead.
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Old 02-28-2011, 06:23 PM   #6
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Weight should rest across your shoulders, regardless of what grip you use.

Front Squats are great. I've found them to be very helpful in teaching me to stay upright with my regular squats.
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Old 02-28-2011, 07:29 PM   #7
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love some front squats.....

and like already stated weight should sit on the front of the shoulders
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Old 02-28-2011, 08:06 PM   #8
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Thanks Everyone. Going to try again tomorrow.
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Old 03-01-2011, 04:23 PM   #9
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I'll be adding them back to my routine tomorrow. I do them on the Smith Machine w/ crossarm grip and like them much better than regular BB.
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Old 03-01-2011, 04:43 PM   #10
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I've started replacing them with zercher squats at least, just about every other time I have them scheduled. I like zercher grip mainly because it's simpler/easier with my flexibility (but also more painful haha). One of my big problems is I still am ocassionally dependent on a forward lean when I front squat and so if I'm weak that day, I won't be able to hold on to the bar. Just be carefull with where you let the bar rest, I was walking around with 2 huge welts on my shoulders compliments of these things the first time I gave them a shot
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