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Old 05-04-2013, 07:40 AM   #31
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just trained front squat last night. i did a warmup heavy single that felt like it was near my actual max. i used 250 lbs. my back squat max is around 315.
i have tried both grips for front squat and have felt that the clean grip is more stable for me. it was more difficult for me to keep my elbows up with the cross-hands grip.
in terms of finger slippage, that hasn't affected my lifts. i start with 3 fingers on the bar, but since my index and middle fingers seem to be the main stabilizers, the ring fingers almost always slip off. sometimes i even start with just the 2 fingers anyway.
but i've found high elbows to be the most important point rather than the fingers. in fact, when i'm working with light weight, i sometimes don't use any fingers at all -- the bar just sits comfortably in the delt+pec groove when my elbows are high. when i'm able to do this -- i've only done it with around 135 lbs. -- it feels the most comfortable/natural, and i actually feel like my form is better.
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Old 05-04-2013, 09:22 AM   #32
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This guy has a ton of good videos on the front squat. Here's a good one:

https://www.youtube.com/watch?v=dEwz...e_gdata_player
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Old 05-05-2013, 08:03 AM   #33
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when front squating i put the barbell on my chest and supporting it with my fingers
like the olympic lifters
find it alo more easier than back squat
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Old 06-05-2013, 03:52 AM   #34
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Oly grip is the most stable. I've seen people use wraps to keep the barbell in place though.
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Old 09-14-2013, 11:16 PM   #35
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Sometimes the front squat hurts my collar bone a bit but I found my technique was off a bit, it's important to really bring the elbows up and in while puffing out the chest. I started doing front squats because I find it easier on my lower back and I really like them in combination with RDL.
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Old 10-21-2013, 10:37 PM   #36
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Quote:
Originally Posted by SCStrong View Post
I just added front squats to my routine, today. Compared to my low back squat I lift like a little girl.....

Question One : What is the correct bar position? Even with light weight, I was killing my shoulders.

Question Two: What is a good target ration ( or typical ratio) of weight lifted on back versus front squats?
Example- Hypothetically,if I can lift 250 for 5 on low back then what should my goal be on front squats?
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I am by no means an expert, but typically you want the bar to sit across your delts so that's its neither falling forward, but also not restricting your breathing. It is very important to keep the bar high enough up that you can keep your thoracic spine extended and not just dump the weight forward.

Also, it can vary quite a bit based on personal leverages, stronger vs weaker muscle groups, and how you back squat. I use a fairly upright squat style, a moderate stance with lots of quad in the lift. Therefore, my front squat is fairly close to my back squat. I think that generally, 75-80% of your back squat is a good goal.
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Last edited by CountryFriedMuscle; 10-22-2013 at 08:18 AM.
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