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Front Squat issues

New to Squatting, 1st time front squats

Harley1962
Harley1962 g Harley Baldwin
50 Post(s)
50 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

So as the title states, I'm new to squatting and decided that front squats seem to feel more "natural" to my body type.

 

I have questions about form, especially when coming "out of the hole"...some of my reps feel correct in that I'm vertical in the movement , however, on other reps there's a "moment of uncertainty" there--almost like I have a forward lean when coming out of the "hole" position. I also was told that I "push" too hard at the top of the exercise, meaning the entire movement should be smoother, with no "jerking" at the top. I understand that my (upper) arms should be parallel (or higher than?) the floor. (see comments about stretching below)

 

Actually, I made this video on an "upper body" day, after hitting chest and triceps fairly hard--but I wanted to get a short video on the forum, even if I didn't do my normal stretches which I do on leg days. Normally, I'd also do some arm /hand / wrist stretches to make sure I have good control of the BB--again I didn't do that in advance of making this video.

 

I know I'm quite weak on squats, compared to DL's, but I know that at my age I need to be patient--maybe even back off the weight a bit to improve my form to get total "command" at all points in the exercise? I think for an "old guy" my mobility in the hips / knees / ankles isn't too

terrible, but it needs to improve if I have any chance of getting perfect form.

 

Thanks in advance!

 

HMB

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Harley1962

So as the title states, I'm new to squatting and decided that front squats seem to feel more "natural" to my body type.

 

I have questions about form, especially when coming "out of the hole"...some of my reps feel correct in that I'm vertical in the movement , however, on other reps there's a "moment of uncertainty" there--almost like I have a forward lean when coming out of the "hole" position. I also was told that I "push" too hard at the top of the exercise, meaning the entire movement should be smoother, with no "jerking" at the top. I understand that my (upper) arms should be parallel (or higher than?) the floor. (see comments about stretching below)

 

Actually, I made this video on an "upper body" day, after hitting chest and triceps fairly hard--but I wanted to get a short video on the forum, even if I didn't do my normal stretches which I do on leg days. Normally, I'd also do some arm /hand / wrist stretches to make sure I have good control of the BB--again I didn't do that in advance of making this video.

 

I know I'm quite weak on squats, compared to DL's, but I know that at my age I need to be patient--maybe even back off the weight a bit to improve my form to get total "command" at all points in the exercise? I think for an "old guy" my mobility in the hips / knees / ankles isn't too

terrible, but it needs to improve if I have any chance of getting perfect form.

 

Thanks in advance!

 

HMB

Harley,

 

They are some fantastic front squats. Your depth is great you and are upright during the motion. Its perfectly normal to have that "foward feeling" as you come up due to the nature of front squats. In order to keep this to a minimum its all about keeping your body very tight throughout the whole motion. You also really need to focus on driving up, its a lot easier said than done. My front squats are extremely weak but its such a benefical motion for leg growth when technique permits. Keep working the way you are, you're on the right track.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Harley1962
Harley1962 g Harley Baldwin
50 Post(s)
50 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

Thanks Mate for your encouragement! I really appreciate it, but I can actually "feel" occasional moments of "uncertainty" just when coming out of the hole (going upward) and I THINK (but not 100% sure??) that I'm actually causing this feeling by driving my legs / body a bit outward, RATHER than just straight up / down on the movement!

 

So basically I'm my own "worst enemy" here....I've watched a lot of Youtube vids, etc..and got some good verbal cues, such as : "thinking of punching your head right through the ceiling on the way up", or "thinking of having cables attached to your elbows which keep your elbows from "caving down" on the eccentric, etc.....

 

The only caveat I have on those throughts is that when / if I do that I tend to almost drive TOO hard from the ground up--if you watch the very first rep of this video, when I get to the very top I "bounce" a bit--like I almost "over-shoot" the amount of effort necessary to complete that rep...

 

Maybe I'm being TOO analytical here, but I tend to do the same damned thing with BB bench press and other exercises that really cause me to "work" hard : I OVER-drive the movement on the way up (concentric on bench, for example), causing me to have a little "bounce" at the very top, and thus expending more energy than necessary......if you watch REAL experienced lifters, there's almost NO difference in the BB movement from top to bottom--it's a totally controlled movement with no "rest" between reps. That's what I am trying to acheive--"smoothness" and control....

 

So, do I just SLOW down everything, or take off a few KG's, or (perhaps) both?

 

But thanks for the encouragement; I know I have a long way to go....just 1 month until my 52nd B-Day, so I'm going to spend the next 30+ days improving my form on all my coumpound lifts---sometimes it makes me feel like a "pussy" because there's not much weight on the BB but then I look around and see 90% of the other guys doing ONLY isolation stuff, playing with their iPhones, etc....so I'm glad I have the maturity to forget about all that external SH*T and concentrate on my own technique! I used to shy away from the sutff I couldn't do, but since starting to lift regularly I am determined to "conquer" those imbalances, but still trying to be patient with myself!

 

Have a good day!

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Harley1962

Thanks Mate for your encouragement! I really appreciate it, but I can actually "feel" occasional moments of "uncertainty" just when coming out of the hole (going upward) and I THINK (but not 100% sure??) that I'm actually causing this feeling by driving my legs / body a bit outward, RATHER than just straight up / down on the movement!

 

So basically I'm my own "worst enemy" here....I've watched a lot of Youtube vids, etc..and got some good verbal cues, such as : "thinking of punching your head right through the ceiling on the way up", or "thinking of having cables attached to your elbows which keep your elbows from "caving down" on the eccentric, etc.....

 

The only caveat I have on those throughts is that when / if I do that I tend to almost drive TOO hard from the ground up--if you watch the very first rep of this video, when I get to the very top I "bounce" a bit--like I almost "over-shoot" the amount of effort necessary to complete that rep...

 

Maybe I'm being TOO analytical here, but I tend to do the same damned thing with BB bench press and other exercises that really cause me to "work" hard : I OVER-drive the movement on the way up (concentric on bench, for example), causing me to have a little "bounce" at the very top, and thus expending more energy than necessary......if you watch REAL experienced lifters, there's almost NO difference in the BB movement from top to bottom--it's a totally controlled movement with no "rest" between reps. That's what I am trying to acheive--"smoothness" and control....

 

So, do I just SLOW down everything, or take off a few KG's, or (perhaps) both?

 

But thanks for the encouragement; I know I have a long way to go....just 1 month until my 52nd B-Day, so I'm going to spend the next 30+ days improving my form on all my coumpound lifts---sometimes it makes me feel like a "pussy" because there's not much weight on the BB but then I look around and see 90% of the other guys doing ONLY isolation stuff, playing with their iPhones, etc....so I'm glad I have the maturity to forget about all that external SH*T and concentrate on my own technique! I used to shy away from the sutff I couldn't do, but since starting to lift regularly I am determined to "conquer" those imbalances, but still trying to be patient with myself!

 

Have a good day!

Harley,

 

Your form is fine as Daniel pointed out and who gives a f**k about the amount of weight? Are you a powerlifter? Proper form is more important and getting the most out of the weight versus the weight getting the most out of you. In all my years, I have seen maybe 1-2% of lifters focusing on weight and power lift heavy weights AND have proper form. Everyone else trains with Moe - momentum :-) Don't train with Moe.

 

As for front squats, I actually do them on a V-lever squat machine my gym has. Instead of placing my back against the pad and squat like a back squat I face the machine with my chest against the pad and squat like a front squat. I get the same hit as free bar front squats without the arm and back issues. I still do free bar back squats mixed in with Smith Machine back squats to train my stabilizers, stress the quads more, and practice my balance. I am just someone who can't front squat in the traditional manner so I give you a lot of credit :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Harley1962
Harley1962 g Harley Baldwin
50 Post(s)
50 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

Thanks John for your continued encouragement and support! I understand exactly what you are talking about re : "posers" vs. "doers" in the gym...even after only 2 months doing this type of training I can SEE right away who is concentrated in their efforts,and who isn't.

 

And truth be told : Maybe it's the particular gym I'm in, but I have NEVER seen anybody do Fronts (other than myself), so the fact that I'm at least "trying" means that they must be something that a lot of guys shy away from (or simply cannot do?)--even the "big guy" that trains me sometimes can't do them because he doesn't have the necessary arm / wrist flexibility!

 

I've never even seen a V-Lever Squat machine, let alone tried one, but maybe I'll look for a gym that has one IF I decide to change condos in the future. In the meantime, I think I can make PLENTY of progress with what I have available to me now. Honestly, if I really do all of my proper arm / wrist / hand stretches before starting my front squats (usually at the beginning of my leg day routine) I'm even more flexible / mobile than in the video (which I did after a chest / triceps workout---just for the purpose of posting the video).

 

One thing re : squats in general : considering my "new-ness" to compounds, am I "losing" anything by doing ONLY front squats (which feel more natural to me), OR do you think I should force myself to do rear squats--just to maintain "balance", even though my rear squats really feel "crappy" compared to fronts? I think I read in a previous post where you (or Eric Impulse) wrote that it's not a "major issue", and I could even do some hamstring type isolation exercises to "counter-balance"...??

 

I've got some additional questions re : splitting certain routines and frequency, as well as a dietary question, so I'll write you privately on that later--if that's OK?

 

Have a good day!

 

Harley

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Harley1962

Thanks John for your continued encouragement and support! I understand exactly what you are talking about re : "posers" vs. "doers" in the gym...even after only 2 months doing this type of training I can SEE right away who is concentrated in their efforts,and who isn't.

 

And truth be told : Maybe it's the particular gym I'm in, but I have NEVER seen anybody do Fronts (other than myself), so the fact that I'm at least "trying" means that they must be something that a lot of guys shy away from (or simply cannot do?)--even the "big guy" that trains me sometimes can't do them because he doesn't have the necessary arm / wrist flexibility!

 

I've never even seen a V-Lever Squat machine, let alone tried one, but maybe I'll look for a gym that has one IF I decide to change condos in the future. In the meantime, I think I can make PLENTY of progress with what I have available to me now. Honestly, if I really do all of my proper arm / wrist / hand stretches before starting my front squats (usually at the beginning of my leg day routine) I'm even more flexible / mobile than in the video (which I did after a chest / triceps workout---just for the purpose of posting the video).

 

One thing re : squats in general : considering my "new-ness" to compounds, am I "losing" anything by doing ONLY front squats (which feel more natural to me), OR do you think I should force myself to do rear squats--just to maintain "balance", even though my rear squats really feel "crappy" compared to fronts? I think I read in a previous post where you (or Eric Impulse) wrote that it's not a "major issue", and I could even do some hamstring type isolation exercises to "counter-balance"...??

 

I've got some additional questions re : splitting certain routines and frequency, as well as a dietary question, so I'll write you privately on that later--if that's OK?

 

Have a good day!

 

Harley

Harley,

 

You are not missing anything doing exclusively front squats except added stimulus to your glutes. Front squats are awesome for building the legs and hams. Back squats are as well but they also build the glutes. Unless you plan on being a male stripper while in LOS, no need to worry about back squats :-P

 

As for your other questions, no problem - send them over when you are ready.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
BFSmad
BFSmad g Chris Barber
28 Post(s)
28 Post(s) Gender: Male Goal: Bodybuilding Date Joined: February 2, 2014
Posted

Form looks great dude ! I think the forward feeling is just because the weight is infront of you and it's not a normal feeling, it puts more pressure on your quads though. I can't be doing that bar hold though lol, destroys my wrists - I do the crossed arms one (As used by Ronnie Colman) I find that sits the bar back a little more as it sits across your front delts and you can hold the bar tight to you - Maybe something to try?? But your back is a good angle and you're depth is awesome ----- Keep making gains brother !!!

Chris Barber 20 Motocross Racer SheetMetalWorker Instagram: @FitnessKidChris Snapchat/Twitter: @BFSmad
muscular strength
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