the placement of your arms is only so the bar doesnt roll off your shelf. The bar is supposed to be resting on your shoulders, not in your hands. If you have too much wrist or hand pain holding the proper front squat rack position its probably because you're approaching it backwards. Most important is it resting stably on your shoulders, where your hands go in the end is an afterthought.
I will say that olympic front rack looks way more athletic than the arms crossed one but if you have no intention of ever doing cleans it doesnt matter.
my ass hurts more from front squat than from back squat
https://i.imgur.com/W6441kj.jpg
the only squat im doing from now on is front squat. fuck plg and powershitters
i fell for the meme too.
did only front squats for 2 months.
tried a back squat... fuuuuuuuuuckkk literal warmup weight (40kg less than my max) now feels heavy.
fuuuuuuuuuckkkkkkkk....
You can do it, it’s your shoulder mobility that is limiting you, you are making the same excuse long femur lads when they say they can only squat to parallel
What exactly does this prove? Not that guy but I'm 5'6 and my forearm is 11inches.
1 year ago
Anonymous
His post:
Long forearm gang, don't listen to the manlets, besides crossing your arms looks boss
I can front squat just fine properly. Unless he can show his forearms are longer he just has shit flexibility
1 year ago
Anonymous
when people talk about having long or short limbs they mean in ratio to the other parts of their body
the absolute length of your forearms means nothing without the measurements of your other limbs, you could have entirely proportional 12 inch forearms and someone shorter than you can have very long 12 inch forearms
front rack position.
how to do this I never could, it also fucks my cleans catching position, always have my wrists/forearms/biceps strained after a cleans session
I can do 2pl8 front squat for 3x5. I have great hip mobility, but I use straps to help support the bar at my working weight. Like pic related, with the bar still in my hands.
The people who use straps to fully support the bar while they just grip the straps from 3 inches above is dumb, that won't help improve your mobility. You also want to try to do all of your warm up sets without any straps either.
Wouldn't figure 8 straps just make it worse? You can't bail out with those at all. And the rack I use has safeties at the perfect height for my front squat so it's really not an issue.
I always try to experiment with this shit on leg days but the weight is just feels so fuckin unconfortable. where do you suppose to rest the bar, on your front delts right? feels shit as fuck man
zercher literally have a lot more carry into real life applications than front, which is only useful for weightlifting
and everyone agrees that weightlifting landwhales are just as cancerous as powerfats
also >saying zercher is bad whilst advocating fucking good mornings
holy shit who the fuck wrote such dogshit dyel garbage, this guy is even more of a fraud than rippetits
>1000lb squat >not a dyel
Lol lmao This proves most of fit is dyel taking advice from someone who just barely broke 10pl8 squat. Plus he didn’t go atg so it doesn’t count anyway
based. every powerlifter who tries front squats in my gym are putting up absolutely pathetic numbers
when you can't fold over like a lawnchair and bounce your gut off your legs it exposes how weak you really are
I'm going to switch to this too.
Back squats always end up hurting my elbows and shoulders at a certain point.
I think front squats will make you more aesthetic. Big quads, abs.
Ive been doing these and hack squats becuase I cant do a normal squat without lower back pain. Are these actually good? They work my legs but I dont know if its a proper temporary replacement.
I learned last night that during a high bar back squat you are supposed to dig the bar into your back instead of just letting it sit there. Really changed the game for me today.
It rests on your traps but I mean your use your arms to kind of push it into your back and it makes it incredibly easy to maintain form because you are forcing yourself to be straight.
I can't do any form of squat without losing my balance, wtf do i do? I either feel like I'm falling backward or forward, and can't put the weight on my heels
I came from the same place. did split squats with dumbbells and goblet squats with a kb just to get used to the motion and build strength before going to bb squat. Also dont be scared to use the leg press before you do squats even if randos say machines bad. Its fine if you are just starting
something thats helping me a bit more is flatter shows and the idea of 'clawing' the floor with your feet.
I still feel my balance drifting now and then though
On the topic of squats and trying to fix them how do you guys deal with strength imbalance in legs? For me its to a point where it feels like my left leg is doing 70% of the work and my right is there just for balance.
More legs less Ass. it's the manly squat
does this activate the back, by looking like it does that
do i just have to hold it in the front in my own way or does it have to be this weird bended or crossed way only?
Yeah it works some muscles in the upper back really well. You can hold it by just bending your wrists back if you have the mobility for that.
the placement of your arms is only so the bar doesnt roll off your shelf. The bar is supposed to be resting on your shoulders, not in your hands. If you have too much wrist or hand pain holding the proper front squat rack position its probably because you're approaching it backwards. Most important is it resting stably on your shoulders, where your hands go in the end is an afterthought.
I will say that olympic front rack looks way more athletic than the arms crossed one but if you have no intention of ever doing cleans it doesnt matter.
my ass hurts more from front squat than from back squat
i fell for the meme too.
did only front squats for 2 months.
tried a back squat... fuuuuuuuuuckkk literal warmup weight (40kg less than my max) now feels heavy.
fuuuuuuuuuckkkkkkkk....
>sacrificing muscles
your goal should be to maximise every muscle on your body otherwise you'll look out of proportion you goon
Truthpilled.
deadlifts and FS should get ur ass big
i go from a OHP To this with no rack or weight grips, fuck you morons
I just do then so I don't need to wear my squat plug
you can still wear one
Don’t forget power cleans
hope you dont use the cope cross arm rack and use a proper front rack position.
>proper front rack position.
I literally cant
Cope I bet you can
Use straps.
this. using straps in a front rack will really force your wrists, arms, and shoulders in position.
stretching the shit out of your lats helps too.
Long forearm gang, don't listen to the manlets, besides crossing your arms looks boss
You can do it, it’s your shoulder mobility that is limiting you, you are making the same excuse long femur lads when they say they can only squat to parallel
>Long forearm gang
Cope. You just have shit thoracic extension. Do some stretches.
I'm 6'5" and do it the normal way
No you’re not.
6' 4-12/16" if we are truly splitting hairs
Nope.
Prove your forearm is longer than 12"
Are you gay or something?
What exactly does this prove? Not that guy but I'm 5'6 and my forearm is 11inches.
His post:
I can front squat just fine properly. Unless he can show his forearms are longer he just has shit flexibility
when people talk about having long or short limbs they mean in ratio to the other parts of their body
the absolute length of your forearms means nothing without the measurements of your other limbs, you could have entirely proportional 12 inch forearms and someone shorter than you can have very long 12 inch forearms
>that arm
lol
front rack position.
how to do this I never could, it also fucks my cleans catching position, always have my wrists/forearms/biceps strained after a cleans session
I can do 2pl8 front squat for 3x5. I have great hip mobility, but I use straps to help support the bar at my working weight. Like pic related, with the bar still in my hands.
The people who use straps to fully support the bar while they just grip the straps from 3 inches above is dumb, that won't help improve your mobility. You also want to try to do all of your warm up sets without any straps either.
Make sure your using figure 8 straps. If you fall that bar has a chance of snapping your forearms
Wouldn't figure 8 straps just make it worse? You can't bail out with those at all. And the rack I use has safeties at the perfect height for my front squat so it's really not an issue.
Ronnie Coleman crossed his arms
real men stick their arms out straight n horizontal.
CrossFit fag detected
>muh superior mobility
I always try to experiment with this shit on leg days but the weight is just feels so fuckin unconfortable. where do you suppose to rest the bar, on your front delts right? feels shit as fuck man
>fuck plg and powershitters
Open wide, it's time for a protein infusion
Why don't you try both?
At the same time or ur ngmi
I like zercher squats
Doesn't the Zercher wreak hell on your elbows? I just can't imagine holding my current squat weight there.
zercher literally have a lot more carry into real life applications than front, which is only useful for weightlifting
and everyone agrees that weightlifting landwhales are just as cancerous as powerfats
also
>saying zercher is bad whilst advocating fucking good mornings
holy shit who the fuck wrote such dogshit dyel garbage, this guy is even more of a fraud than rippetits
>holy shit who the fuck wrote such dogshit dyel garbage
Based dyel
What retard is lifting heavy weight using the inside of their elbows to support the weight.
And you have on top of that a pretty big risk for a bicep tear
a very important motion
how do i start doing these?
I would but my front rack isn't good yet
Zercher Squat > Front Squat
/thread
Based noob.
I don't know who that gay is but soviet wrestlers did it so I'm going to do it
I’ll give you a hint, he has a 1,000 lb squat in comp.
>1000lb squat
>not a dyel
Lol lmao This proves most of fit is dyel taking advice from someone who just barely broke 10pl8 squat. Plus he didn’t go atg so it doesn’t count anyway
I don't know him either but did a quick google search, picrel
Ultimately, it's just a matter of opinion I guess.
No actually it was Jim Wendler.
Yeah I googled Jim Wendler. Is that the wrong guy?
Idk who the guy in the pic is, not Wendler though.
Just a fat fred dirst
You say that like it's a bad thing
based. every powerlifter who tries front squats in my gym are putting up absolutely pathetic numbers
when you can't fold over like a lawnchair and bounce your gut off your legs it exposes how weak you really are
Only see dyels do it at my gym. It’s right up there with squatting in the smith machine and using the pussy pad
Really?
Pussy pad let’s me lift an extra 45lbs
Most likely because it destroys your form
you are so brave
Is deads enough to make up for the lack of posterior activation from front squats
I'm going to switch to this too.
Back squats always end up hurting my elbows and shoulders at a certain point.
I think front squats will make you more aesthetic. Big quads, abs.
i do safety bar squat
I just do Dumbbell Goblet Squats
Enjoy your lower back pain.
Ive been doing these and hack squats becuase I cant do a normal squat without lower back pain. Are these actually good? They work my legs but I dont know if its a proper temporary replacement.
I do 5x5 back squat then 3x5 front squat
I did these today but instead of the olympic, straps or wrist cross criss cross
I just let my elbows handle all the weight of the barbell, Is that bad? I don't feel pain
>Not doing both
Pathetic.
I just hit a 170kg back squat PR today and a 140kg front squat PR like a week ago LETS FUCKING GO BOYS IM SO PUMPED TO HIT 180
I believe in you son.
-dad
My father died when I was 5, I carry the burden of his death with me to this day. You have no idea how much I long to hear those words.
I only do zerchers
>not doing extended back squats
ngmi
>~~*squat*~~
Mirin' that elbow mobility.
He’s cheating by using the momentum to bounce out of the bottom. Only impressed by the paused version with a slow eccentric.
based, I do the same. slowly working back up but it feels so much better than b*ck squat
I learned last night that during a high bar back squat you are supposed to dig the bar into your back instead of just letting it sit there. Really changed the game for me today.
Doesn't it sit on your shoulders though?
It rests on your traps but I mean your use your arms to kind of push it into your back and it makes it incredibly easy to maintain form because you are forcing yourself to be straight.
I can't do any form of squat without losing my balance, wtf do i do? I either feel like I'm falling backward or forward, and can't put the weight on my heels
give up. maybe just do cardio twice a week for 20 minutes.
I'm a skeletor ex-runner just starting out lifting. Yes I've read the sticky but can't squat for shit. I feel like I need to ease into it
I came from the same place. did split squats with dumbbells and goblet squats with a kb just to get used to the motion and build strength before going to bb squat. Also dont be scared to use the leg press before you do squats even if randos say machines bad. Its fine if you are just starting
Thanks Habibi
something thats helping me a bit more is flatter shows and the idea of 'clawing' the floor with your feet.
I still feel my balance drifting now and then though
Are you making sure to keep your head forward?
On the topic of squats and trying to fix them how do you guys deal with strength imbalance in legs? For me its to a point where it feels like my left leg is doing 70% of the work and my right is there just for balance.
go back
Imagine having to cross your arms to get into rack position. Fucking pussy use 3 fingers like the rest of us.
why wouldn't you just use dumbells instead of holding the bar like a retard?
ty
I can always feel my IT band getting really fucking tight when I do these, anyone else had a similar experience?
Here’s a solution, use front squat to warm up for real squats