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Front squat technique help please. Hard as fook!

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StetecIconFront squat technique help please. Hard as fook!14-08-2010 @ 13:43 
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Thing thinks he can decide what goes here. He cant
Member 354, 1452 posts
Tried doing these other day, god damn they are hard work! Got up to a huge 60k before the pain on my shoulders/collar bone was too much. What am I doing wrong? Also it feels like the bar always wants to fall forwards. Any links to vids with good technique demo anywhere?
youngyIcon...14-08-2010 @ 13:51 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq		It may be uncomfortable the first time you do them but it will ease off as you get used to them.

You need to make sure the bar is racked across your front delts and clavicles and that your arms and wrists arent taking any of the weight. It helps to keep your elbows as high as possible and flare out your lats. You should keep your upper back tight, chest up and try to keep your torso as upright as possible.
thosebananasIcon...14-08-2010 @ 13:52 
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Trophy Hunter
Member 743, 3329 posts
SQ 230, BP 130, DL 300
660.0 kgs @ 118kgs UnEq		google is your friend

considering it was your first time i wouldnt worry.

could be a mobility problem but google it.
bignige1986Icon...14-08-2010 @ 13:58 
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Taleban says his views on women are extreme
Member 639, 3518 posts
SQ 10, BP 10, DL 10
30.0 kgs @ 10kgs Eq		Easy mate ! It takes a while to get used to feelin of bar onfront of your shoulders, i was the same at first buddy so dont panic !

Give it a few sessions and you wont even notice its there
nickIcon...14-08-2010 @ 13:58 
finally got a tagline
Member 1190, 2812 posts
SQ 300, BP 200, DL 350
850.0 kgs @ 105kgs UnEq		ive got a similar problem i think i either have it on my sholders and it rolls off or i have it on my throat and i get winded easy... probly lack of practice
StetecIcon...14-08-2010 @ 14:19 
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Thing thinks he can decide what goes here. He cant
Member 354, 1452 posts
Thanks guys, practice, practice, practice like most things eh? And aye bananananaman, in the process of googling as we speak/type...

I expected the weight to be more of a barrier than the pain on the delts tbh. Having said all that, what little I did manage to get done with them, got quite a pump in my thighs that I don't get with rear squats. Still, I'm new to the whole leg training thing Tongue
GubernatrixIcon...14-08-2010 @ 19:34 
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pointing the way
Member 1298, 631 posts
SQ 110, BP 65, DL 130
305.0 kgs @ 63kgs UnEq
nick said:ive got a similar problem i think i either have it on my sholders and it rolls off or i have it on my throat and i get winded easy... probly lack of practice


Shrug your shoulders a tad. Keeps the bar off your windpipe.
nickIcon...14-08-2010 @ 19:38 
finally got a tagline
Member 1190, 2812 posts
SQ 300, BP 200, DL 350
850.0 kgs @ 105kgs UnEq		what do u mean gubernatrix?
GubernatrixIcon...14-08-2010 @ 19:47 
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pointing the way
Member 1298, 631 posts
SQ 110, BP 65, DL 130
305.0 kgs @ 63kgs UnEq		I mean that when you are holding the bar across your shoulders, shrug them up a tiny bit so that the bar rests nicely across the delts and doesn't roll back into your windpipe.
bignige1986Icon...14-08-2010 @ 19:59 
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Taleban says his views on women are extreme
Member 639, 3518 posts
SQ 10, BP 10, DL 10
30.0 kgs @ 10kgs Eq
Gubernatrix said:I mean that when you are holding the bar across your shoulders, shrug them up a tiny bit so that the bar rests nicely across the delts and doesn't roll back into your windpipe.


Look on you tube at martin wildauer's front squat vid Happy haha you'l understand when you view it Grin
Ricardo_DubIcon...16-08-2010 @ 00:56 
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Member 862, 152 posts
SQ 160, BP 110, DL 180
450.0 kgs @ 105kgs UnEq
Post Edited: 16.08.2010 @ 08:13 AM by Rob


lucky escape for Martin....

squatting tomorrow, if i can get half of what he gets i'll be a happy man
bignige1986Icon...16-08-2010 @ 01:19 
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Taleban says his views on women are extreme
Member 639, 3518 posts
SQ 10, BP 10, DL 10
30.0 kgs @ 10kgs Eq		Told you it was f**ked up ! Beastly squatter, but frightenin to think what could have happend Eek
JCIcon...16-08-2010 @ 12:11 
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technical retard
Member 172, 36827 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq		I wouldnt say the bar is painful on the shoulders, collar bone, so 1st thing 1st......man up!!

If you aren't holding the bar with a 'clean grip', you need to keep those elbows very high and really choke that bar into your throat Grin

I'm not joking either!
richscottIcon...16-08-2010 @ 12:19 
Shoulderz like boulderz
Member 842, 479 posts
jc is bang on, that bar should be digging in your throat, front squats are ace.
Martin_JonesIcon...16-08-2010 @ 12:21 
Member 566, 813 posts
SQ 280, BP 175, DL 340
795.0 kgs @ 125kgs UnEq		I agree too with JC, lots of pain and red faces. I passed out twice with 200kg... not funny but still alive.

Not sure about the shruging bit though...

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