Front Squat Form Check

Discussion in 'Strength & Conditioning Discussion' started by EddieLovesYou, Dec 19, 2012.

  1. EddieLovesYou

    EddieLovesYou Blue Belt

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    This is my first attempt at incorporating front squats into my program. I worked up to 255 then dropped back down to 205 for 3 sets of 5. With the heavier weight I was definitely GMing too much, ended up supporting the weight with my wrists to wrestle it up which felt awful. I can LB back squat 355.

    My observations:
    My knees were sore the next day.
    Is my stance too wide/feet angled out too much?
    I feel like my chest should be more forward and my upper back not as rounded, but in order to rack the bar to where it felt stable I had to bring my shoulders forward. Should I be able to rack it but still have my shoulders back more, or is this nothing to worry about?
     
  2. Spacebar

    Spacebar White Belt

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    Toe angle/stance width are okay if you can maintain proper knee/foot alignment. Can't see it from the video, but it does look like you're overpronating a bit. Rest is fine.
     
  3. Oblivian

    Oblivian Aging Platinum Member

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    Try racking the bar a bit higher. See how the below is almost at his neck.

    [​IMG]

    It's hard to tell from the video, but it almost looks like the bar is touching the top of your chest inches down from the neck. To me, that makes a huge difference.

    I front squat with a much narrower stance and do not point my toes out near as much as I would on a back squat, but I've seen other front squat fairly wide with toes pointed out.
     
  4. EddieLovesYou

    EddieLovesYou Blue Belt

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    Ah, yeah it definitely wasn't up there by my neck. Thanks for the tip, I think that'll make a difference. When I do that should I try to retract my scapulae and bring my shoulders back or is some forward shoulder positioning normal?
     
  5. EddieLovesYou

    EddieLovesYou Blue Belt

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    I also wanted to ask, should I get some heel elevation going? Not gonna buy new shoes but I could do the plates under the heels thing.
     
  6. Oblivian

    Oblivian Aging Platinum Member

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    I just focus on elbows up and back tight. The biggest issue is elbows going down and weight transferring forwards. I actually focus on my upper body a lot more on front squats than I do on back squats. My legs are easily strong enough to get the weight up, so the big issue is having my upper body hold the rack position.

    As for shoes, I have been front squatting in chuck's just fine.
     

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