Race to 400lbs Front Squat

[Jonathan]

I did 132.5kg a little while back

[deavman]

I am having problems with my wrists...In my "younger days", I used to perform a couple of front squat sessions and the pain would readily susbside. Now I just can't seem to improve with the grip... maybe the age ??
Any ideas??
In the mean time I am at 145Kg=319Lbs

[ninearms]

Have you tried adjusting where you grip the bar? How often do you stretch your wrists/triceps/lats?

[deavman]

Have you tried adjusting where you grip the bar? How often do you stretch your wrists/triceps/lats?

I grip the bar from shoulder width to a 1" wider. I learned olympic weightlifting when I was 17 years old and since, I tried to get back to it every once in a while with no major problem with wrists flexibility. Lately, I have tried again by using progressive loads with my elbows pointed forward but I am eventually stopped by the sharp pains in the wrists. I guess I could try again with a wider grip.


Also how do I get the quoted text to show properly???

[JP]

Also how do I get the quoted text to show properly???

Seems like you have the "Disable BBCode in this post" box checked, so that turns off all the code, like quotes, and displays them as normal text. I think you have it set in your profile, maybe when you registered?

About the front squats, how about just holding the bar in your fingers? Or in the extreme case maybe use wraps? Or just give up and use the bodybuilding style

[deavman]

Seems like you have the "Disable BBCode in this post" box checked, so that turns off all the code, like quotes, and displays them as normal text. I think you have it set in your profile, maybe when you registered

I enabled BBCode in my profile and left blank the "Disable BBCode in this post" post-editing box ... and had to do some editing, it works, thanks.

About the front squats, how about just holding the bar in your fingers? Or in the extreme case maybe use wraps? Or just give up and use the bodybuilding style

I do want to add Olympic weightlifting to my regimen, so the bb style is out. I think I just need to be a little more perseverant;one of my traits is stubborness.
I'll try wraps.

avi

[JP]

one of my traits is stubborness.

love it mate Quality of champions!

[ralst]

Creeping up on my own last-place position: got 215 pounds tonight.

- Eric

[jakob]

is there any special excercise to improve the flexibilty of the wrists for this excercise?
Tried some Frontsquats on Monday but the pain in my wrists made them too hard for me.

[JP]

is there any special excercise to improve the flexibilty of the wrists for this excercise?
Tried some Frontsquats on Monday but the pain in my wrists made them too hard for me.

i got a wee bit of wrist and elbow soreness, and better warm ups helped, with just empty bar, dont hold it in your hands, learn to have it on your delts.

Also, i wear wrist wraps when front squatting, they must help as well.

It will come mate, keep at it!

[ninearms]

To add to what JP said:

1) Stretch your wrists in BOTH directions and do some wrist circles.
2) Stretch your lats, chest and triceps.
3) Load up a bar in the squat rack (or use the smith machine), get the bar across your delts as normal, but don't unrack it. Instead get someone to push up on your elbows, or do it yourself one arm at a time. Even better if you can do this in the bottom position.
4) You don't need to grip the bar (and depending on your individual biomechanics you may not be able to). You just need to keep your fingertips on the bar. I front squat with 3 finger on the bar.
5) Make sure the bar is pressed tight against your throat. You get used to the wheezing...
6) Drive your elbows up throughout the lift - as soon as they begin to drop the bar will start moving forwards and putting more pressure on your wrists. Think high elbows all the time.
7) Experiment with hand placement - some people prefer a wider grip, some a narrow.

[jakob]

Ok tried Frontsquats again today, have to get used to the stretched wrists.
but can i also just put my arms in front without touching the bar with my hands? I did so 120kg today, but there is space for more, i still have to work on my technique.

[ralst]

Front squat up to 225 lbs.

[Anton]

just started lifting in the gym again today....good to be back! front squat at 176 pounds so far! (80 kilo....5 reps)

[ralst]

Front Squat - 255 lb.

The race is heating up. I can almost project an exact time I'll hit four hundred, albeit with a variance of +/- two years.