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Forum ยป Brahs that front squat heavy
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Thread: Brahs that front squat heavy

post 1505811811 05-23-2017, 02:11 PM
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#31
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Originally Posted By SkinnyBeast24⏩
Weak core / Weak glutes

Weighted planks / glute bridges / hip thrusters will all remedy your situation.

Rack pulls are always a good accessory as well to hit your mid + lower trapezius muscles and the band work like others have mentioned.

99% of the time, people do not have a strong enough core. compound movements are not enough
Why is the generic advice for almost every compound movement weak core?

I can't say I've ever seen anyone with a core weak enough that it was holding them back from lifting properly

I'm not saying this isn't OP's problem but I question whether you can make that assessment based on the information given.
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post 1505823461 05-23-2017, 04:09 PM
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#32
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Originally Posted By arn710⏩
Why is the generic advice for almost every compound movement weak core?

I can't say I've ever seen anyone with a core weak enough that it was holding them back from lifting properly

I'm not saying this isn't OP's problem but I question whether you can make that assessment based on the information given.
A weak core will contribute to visual breakdowns in other parts of the body. The front squat has a ton of recruitment from postural stability surrounding the pelvis and if one is leaning over that would lead to me to conclude weak local core stabilizing muscles.

Taking into account, that most people spend the entire day sitting with lots of pressure on the lower back and the abdominal in a weak position for the majority of the day...it's no wonder people suffer from postural imbalances which puts them in vulnerable positions in the gym.

My 2 cents.

I'd of course have to a see a video, but offering to strengthen your core is 99/100 ...not a bad idea. almost like advising people to drink water. how practical it really is.

Front squat you want to remain pretty vertical for optimal glute and hamstring activation to get that hip extension, and if OP is leaning over then looking at the core would be where my eyes would be before anything else.

at bold

For deadlift, I'd say most of the time is people being able to properly recruit the hamstring complex + glutes throughout the entire lift. So i'm sure the core may be an issue, but most people do not sit back enough or physically can not put themselves into a proper position that recruits the proper muscles in that movement.

For squat, I think the core is a problem most of the time for most people once they hit plateau's. The real issue is first, nobody ever goes to depth so they are just blasting their quads and glutes/hamstrings are left hanging out to dry. tight hip flexors, etc.

Second, they have no idea what periodization means. They are afraid to go heavy. Etc.

Core, third.

For bench, i'd look at the scapula on the bench and making sure they are stabilized as **** before worrying about issues in the actual press itself.

I'm not an expert, but that's my thought process
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post 1505824091 05-23-2017, 04:18 PM
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At least for myself lower abs are what stops me on front squats.
The billionaire and the beggar both have 24 hours in a day.

That's why grandma's apple pie rocks and yours sucks.
Originally Posted By Dave22reborn
At least it will thunderstorm tonight, and we know how they feel about water. :)
^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.
post 1505824791 05-23-2017, 04:28 PM
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This is the best thread of the month by a long shot
Goodbye fried rice, hello fried chicken!

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post 1505826441 05-23-2017, 04:59 PM
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Originally Posted By rustywite⏩
Great thread, just wanted to add one tip that should be obvious but that eluded me forever lol. When using the clean grip, you hands/ fingers should only be stabilizing the bar on your front delts, not actually holding all of the weight like you are about to press it. Maybe someone else can word this better but once I realized this my life changed lol
Originally Posted By zknarc⏩
OP you probably need to be under the bar more. What kind of back angle do you have? You need to be pretty upright, if you cannot get in this position you may need oly shoes





Almost ever person I see trying to do them seems to miss this
I use three fingered (sloth style!) grip to force this. And choke yourself with the bar. If you use headphones in front, you should have to pull slack into them or else they will pull out.
post 1505865341 05-24-2017, 01:13 AM
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Here's a pic from today's session, while coming up from the hole .. , did sets of 245 lbs





Wtf is happening with my upper back?
post 1505868361 05-24-2017, 02:18 AM
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bump?
post 1505868671 05-24-2017, 02:24 AM
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Originally Posted By AshWar⏩
Here's a pic from today's session, while coming up from the hole .. , did sets of 245 lbs





Wtf is happening with my upper back?
Holy ****. I've never seen someone round their upper back that much during fronts srs. What type of grip are you using? (Sorry if it's already been stated in the thread, I didn't read entirely).

Edit: also, have you tried front squatting without the romaleos on?
post 1505868701 05-24-2017, 02:24 AM
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You need to ensure the bar is correctly placed so the weight is distributed directly down towards your centre of gravity. Once you get out of this alignment, you will bend forward
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post 1505868721 05-24-2017, 02:24 AM
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Now that's just nasty m8. Lower weight and re-start from bottom up? Also, check out the Ogus video
post 1505868811 05-24-2017, 02:26 AM
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Looking up the entire time prevents this for me i think.
post 1505869391 05-24-2017, 02:36 AM
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Torso not being upright at the bottom position is the biggest issue. It's more ankle and hip flexor mobility than anything else. People who do low bar squats will encounter this problem more often than high bar squatters.

I was doing 385 lb front squat to my 405 back squat back when I lifted fwiw.
post 1505869721 05-24-2017, 02:43 AM
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Originally Posted By blackflgst⏩
Holy ****. I've never seen someone round their upper back that much during fronts srs. What type of grip are you using? (Sorry if it's already been stated in the thread, I didn't read entirely).

Edit: also, have you tried front squatting without the romaleos on?
I'm using the clean grip
post 1505869981 05-24-2017, 02:47 AM
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Originally Posted By stevemckenna⏩
Torso not being upright at the bottom position is the biggest issue. It's more ankle and hip flexor mobility than anything else. People who do low bar squats will encounter this problem more often than high bar squatters.

I was doing 385 lb front squat to my 405 back squat back when I lifted fwiw.
Originally Posted By fafaedras⏩
Now that's just nasty m8. Lower weight and re-start from bottom up? Also, check out the Ogus video
Here's the vid from front

post 1505870271 05-24-2017, 02:55 AM
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Originally Posted By AshWar⏩
Here's the vid from front

That has to be a weak upper back issue. When you come up, you're slouching forward significantly. Maybe try switching to back squats until your back strength can catch up to your leg strength. Take that with a grain of salt though, I don't consider myself an expert on the subject by no means.

Edit: maybe a bar placement issue as well. When I do them, I'm probably choking myself with the bar
post 1505870471 05-24-2017, 03:01 AM
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Originally Posted By AshWar⏩
Here's the vid from front

Yeah bro, you gotta sit back more. I was perusing your back squat video and you have a forward torso tilt as you go down. You have the same habit with your front squat. You're expending unnecessary energy trying to keep the bar from slipping away from your body. Torso should remain vertical for efficient front squat. Your hip flexor and ankle mobility isn't all there even though you're hitting depth. You need to relearn how to squat to depth with the most upright torso position. Also, long pause squats are excellent to keep your form in check. If you can't hold the bottom position of a front squat with minimal discomfort, you're not upright enough.
post 1505870961 05-24-2017, 03:17 AM
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Originally Posted By John4789⏩
Choke yourself with the bar - gets the bar "on top" of your torso rather than way out front. Then other than that you just need to do some upper back work, heavy chins and face pulls/band pull-aparts.

For me my mid back goes before my upper back, so I work on planks (weighted where possible) and seated rows.
sounds like a good way to block your carotid artery, pass out and wake up crippled for life
to the best!

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deadlift 440
post 1505907111 05-24-2017, 11:02 AM
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Originally Posted By stevemckenna⏩
Yeah bro, you gotta sit back more. I was perusing your back squat video and you have a forward torso tilt as you go down. You have the same habit with your front squat. You're expending unnecessary energy trying to keep the bar from slipping away from your body. Torso should remain vertical for efficient front squat. Your hip flexor and ankle mobility isn't all there even though you're hitting depth. You need to relearn how to squat to depth with the most upright torso position. Also, long pause squats are excellent to keep your form in check. If you can't hold the bottom position of a front squat with minimal discomfort, you're not upright enough.
Ty, will rep you all tomorrow
post 1505908911 05-24-2017, 11:17 AM
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#49
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if youre not competing and dont have great wrist mobility (like me) use the lifting straps method....takes all the thought out of keeping the bar right and you can concentrate on the movement itself

"Take account of yourselves before your are brought to account."

You have power over your mind - not outside events. Realize this, and you will find strength -Marcus Aurelius
post 1505909241 05-24-2017, 11:19 AM
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Cross arm grip. It'll help a lot with rounding.

post 1505909811 05-24-2017, 11:25 AM
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[QUOTE=menseks post_id=1505909241]Cross arm grip. It'll help a lot with rounding.

[img][URL=http://2.bp.blogspot.com/-I8oVmRwcnRs/T04pP6hjGYI/AAAAAAAAAoI/Bks8B2NNe2g/s1600/big-front-squat.jpg]http://2.bp.blogspot.com/-I8oVmRwcnR...ront-squat.jpg[/URL][/ig][/QUOTE]I'm so scared to do this because I feel like if I fail and need to dump the bar it'll get caught and I'll snap my wrists/back/neck so I always do the two-finger grip instead. Maybe I'm just a retard though, is this grip safe if you fail?
Without the internet i feel like a small rock on the mountain.

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post 1505912671 05-24-2017, 11:49 AM
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No cross arm grip plz. Don't like it at all.

Op, may want to focus a little more on keeping elbows IN(closer together) and a little higher. Also, two fingers is much more comfortable personally for me. Noting you have three fingers on the bar
Your gun is digging into my hip.
post 1505913301 05-24-2017, 11:54 AM
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clean grip all the way... increasing flexibility is just overall good for you anyways, you can spend a few days to learn to do it properly
post 1505913731 05-24-2017, 11:58 AM
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OP, looks like you have super long femurs. Sitting back won't help at all, you'll just lose the bar. Think sitting straight down. Also really overemphasize an arched back and think chest up the whole way down and up.
#
post 1505913761 05-24-2017, 11:58 AM
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Your posture is awful. The assessment of scapular retraction was right on. You need to start doing a lot more upper back work

Seated cable rows would be my prescription. Do them with complete thoracic extension. In other words, let your mid back and scaps come fully forward for each rep

Some increased ankle flexion would help too. Others have said to sit down more. Same, same


In other news, your deadlifts look great!
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post 1505917861 05-24-2017, 12:30 PM
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Originally Posted By wisdommaster1⏩
clean grip all the way... increasing flexibility is just overall good for you anyways, you can spend a few days to learn to do it properly
Strong avi to thread topic is strong
Your gun is digging into my hip.
post 1505919921 05-24-2017, 12:47 PM
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#57
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1.) You need more back strength. Rows/Rack Pulls. You're posture was off from unrack.

2.) You need to either get more flexible with the clean grip, or switch to cross grip.
6'1 - 240lbs

<HTC>
post 1505920811 05-24-2017, 12:55 PM
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Just do regular squats until you master them, who told you to do front squats?

They are just a pointless trend.

You don't need to do them. Exactly for this reason they are more trouble than they are worth.

You have to ask yourself, how are they really helping your end goals?

Its stupid.
post 1505922911 05-24-2017, 01:11 PM
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#59
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Originally Posted By KingSWRV⏩
Just do regular squats until you master them, who told you to do front squats?

They are just a pointless trend.

You don't need to do them. Exactly for this reason they are more trouble than they are worth.

You have to ask yourself, how are they really helping your end goals?

Its stupid.
This is a stupid fukin post in everyway.

Front squats are an excellent exercise. It allows you to target different muscles than a normal squat. Front squatting allows you to target the quads more directly, plus develop a ton of upper body strength from having to hold the bar up and keep your torso erect. They also take a lot of pressure off your knees and lower back to give them a break from consistent heavy squats. Having to focus on your posture is going to directly carry over to having good upright torso placement on the back squat as well. Not to mention getting your upper back strong, which in turn will translate over to the top portion of your deadlift along with a sturdier base for back squatting.

There are countless benefits to adding front squats into a routine.
6'1 - 240lbs

<HTC>
post 1505924751 05-24-2017, 01:25 PM
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Originally Posted By JUGGERNAUT1333⏩
This is a stupid fukin post in everyway.

Front squats are an excellent exercise. It allows you to target different muscles than a normal squat. Front squatting allows you to target the quads more directly, plus develop a ton of upper body strength from having to hold the bar up and keep your torso erect. They also take a lot of pressure off your knees and lower back to give them a break from consistent heavy squats. Having to focus on your posture is going to directly carry over to having good upright torso placement on the back squat as well. Not to mention getting your upper back strong, which in turn will translate over to the top portion of your deadlift along with a sturdier base for back squatting.

There are countless benefits to adding front squats into a routine.
Thank you

I would have just called him a dumb ass lmao
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
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