Front Squats

DonkeyKong

New Member
Tried front squats the other day and man they killed my
right delt.The bar was just ccruching dwon on my shoulder.
I tried a few diff times and tried pos. the bar better but it still hurt
This was with 135 just to get a fell of the exercise.Cant imaging using any real
amount of weight.I think Imight just avoid them in the future.
 
Front squat

DonkeyKong said:
Tried front squats the other day and man they killed my
right delt.The bar was just ccruching dwon on my shoulder.
I tried a few diff times and tried pos. the bar better but it still hurt
This was with 135 just to get a fell of the exercise.Cant imaging using any real
amount of weight.I think Imight just avoid them in the future.

Try the smith mach. front squat. That's if you like the
Smith Mach. They work for me, less pressure of shlds...
 
just wrap the bar in a thick towel bro. also do the front squats as your last exercise when your quads are already blown out. this way you don't have to use really heavy weight to get the job done. just say NO to the smith machine..... i hate that shit.
 
If you are flexible enough, bring your elbows high and forward when you grab the bar. You'll create a type of "shelf" just behind the delt. Experiment with no weight. It should be rock hard behind the anterior delt. The bar should fit there nicely and comfortably (once you get used to it). Take a deep breath. Fill your chest cavity with air (sounds weird but don't inhale with your diaphragm). Hold the air on the way down and stay very tight. If you exhale on the way down, you'll lose it. Exhale on the way up.

Here's another suggestion, wrap lifting straps around the bar. I like to front squat outside the rack but there is nothing wrong with doing it inside if it makes you more comfortable. Anyway, grab the loose ends of the straps and get into position. This will alow you to get a comfortable bar position even if you lack the wrist/shoulder flexibility to get into the position described above. Front squats feel awkward at first. Don't give up. They're an awesome exercise that will really pay off in the long run.

Final thing, if you know any olympic lifters or knowledgeable bros that could help you out the first couple of times then I would strongly recommend asking for help. This is one of those things that is really hard to describe in text but easy to demonstrate.
 
I agree with Kodiak, the best way is to hold the bar like you just caught your power clean. I have done 360lbs this way for reps at a body weight of 235 6'1. That cross your arms in front of your chest is just asking for the weight to fall off.
 
dukebrown99 said:
I agree with Kodiak, the best way is to hold the bar like you just caught your power clean. I have done 360lbs this way for reps at a body weight of 235 6'1. That cross your arms in front of your chest is just asking for the weight to fall off.
Yes ive seen pics of that style might try that also.
 
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