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Front Squat question
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Greg York View Drop Down
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    Posted: 4/12/12 at 2:37am
Tested front squat Mac this morning. Began dropping elbows in my upper range and rounding forward. Had more leg power, but couldn't sustain form.    Wondering if this is indication of a need to strengthen something else - upper back, hips - or if that's normal for upper range front squats? What supplemental work should accompany squats to prep the whole monkey for bigger lifts?
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Not normal.

Weak upper back.  

Taken from a post I made in Hadley's Log:
Quote My weekly diet of upper back work looks like this:


Rows (I do Pendlay and Chest Supported and DB), Pullups, FacePulls, and PullAparts.
  
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Greg York View Drop Down
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Done!  Thx!
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Duncan McCallum View Drop Down
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That is exactly what that means Greg. If you bend in the middle it's most likely a posterior chain issue. How far not the upper range were you?

Supplemental lifts = deads, good mornings...and maybe, just maybe, some mid/upper back work.
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Sean View Drop Down
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Also, consider using straps like Craig does too. You'll still need the upper back work, but you WILL be able to drive the elbows higher.
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celtuckian View Drop Down
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I know I'm going to show my ignorance here, but this is at least the second reference I have seen to using straps for front squats.  How exactly is this accomplished?   Do you wrap the strap around the bar and grab the end of the strap, using it something like a sling?
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Greg York View Drop Down
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Points: 594 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Greg York Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/12 at 7:27am
Originally posted by Duncan McCallum Duncan McCallum wrote:

That is exactly what that means Greg. If you bend in the middle it's most likely a posterior chain issue. How far not the upper range were you?

Supplemental lifts = deads, good mornings...and maybe, just maybe, some mid/upper back work.

How far not the upper range:
I hit 275 this morning.  Felt I had more down below, but I had started rounding and dropping elbows badly at 255.

I basically haven't been doing much the past 10 years due to a series of back & shoulder injuries, no hope of recovering faded glory, and no interest in lifting for lifting sake.    Makes sense that I'm ultra weak here.   Bet I can shape this up (relatively) quickly.
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Greg York View Drop Down
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Originally posted by celtuckian celtuckian wrote:

I know I'm going to show my ignorance here, but this is at least the second reference I have seen to using straps for front squats.  How exactly is this accomplished?   Do you wrap the strap around the bar and grab the end of the strap, using it something like a sling?

Check out Craig Smith's log.  He recently posted a front squat video and you can see him using the straps in this manner.    I've noticed a couple of other bigger guys doing this.   

Since front squats hammer my wrists, I'll try this with my lower percentage front squats - I think I want to solve my rounding out problems before I'd try it with maxes.  
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sward View Drop Down
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Points: 70 		Post Options Post Options   Thanks (1) Thanks(1)   Quote sward Quote  Post ReplyReply Direct Link To This Post Posted: 4/13/12 at 6:08am
This is how I set up my straps when I am doing front squat.  Definitely recommend this.
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