Front squat - am I a pussy? [lifters GTFIH] - Obnoxiousbrutes.com Forums

02-17-2022, 01:04 AM

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#1

janglingjack
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Front squat - am I a pussy? [lifters GTFIH]

Due to shoulder injury I cant do back squats right now so tried front squats instead. These things are tough, on back squats I can do 3 plates for reps, with front squats I can do only 1.5 plates for 6 reps MAX. I read online that your front squat should be 80%of your neck squat..

Brb feel unstable af
Brb cant see chit as the bar is in the way
Brb cant force out extra reps at the end
Brb scared af

I guess I will get better with practice but is this 80% of back squat thing bs?

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02-17-2022, 01:09 AM

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#2

sapdori
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Sounds bout right. My front squat max was 385 lb when my backsquat max was 475. It'll be around 100 lb difference unless you are really efficient with frontsquat.

You obviously have a wider gap because you are not used to frontsquatting.

02-17-2022, 01:24 AM

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#3

Ironface
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No you’re not a pussy. I find front squats tougher than back squats

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02-17-2022, 01:27 AM

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#4

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Originally Posted By sapdori⏩

Sounds bout right. My front squat max was 385 lb when my backsquat max was 475. It'll be around 100 lb difference unless you are really efficient with frontsquat.

You obviously have a wider gap because you are not used to frontsquatting.

What he said

02-17-2022, 02:03 AM

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#5

samsbolton
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I dont think you'll get more than two thirds as strong on front squats without breaking form somewhat, which is the real danger.

I like them but found it harder to progress.

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02-17-2022, 02:21 AM

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#6

rockr101
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yeah front squat is a different beast

you need good core strength and it also works the back a little

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02-17-2022, 02:37 AM

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#7

janglingjack
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I guess my goal will be 2 plates then. Feels a long way off.

Ty men.

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02-17-2022, 02:54 AM

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#8

TheDeeJ
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I think 80% is too high, especially if you aren't used to it. You will be learning a new exercise in many ways so it's better to start off lighter and work your way up slowly. It requires a different kind of flexibility compared to the back squat as well.

02-17-2022, 03:05 AM

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#9

Ironface
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Originally Posted By janglingjack⏩

I guess my goal will be 2 plates then. Feels a long way off.

Ty men.

Nah, if you can back squat 3 plates for reps, the strength is there already. You just need a few sessions of getting the technique down.

Also, don’t follow in the footsteps of this miscer:

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02-17-2022, 03:09 AM

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#10

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if you high bar squat like a real man then there should be a lot of carry over.

02-17-2022, 03:59 AM

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#11

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02-17-2022, 04:08 AM

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#12

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they take some time to get used to

also, wtf

Originally Posted By janglingjack⏩

Brb cant see chit as the bar is in the way

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02-17-2022, 04:16 AM

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#13

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Originally Posted By janglingjack⏩

Brb cant see chit as the bar is in the way

Originally Posted By Sergis⏩

they take some time to get used to

also, wtf

I was wondering about that too lol.

Also yes OP front squats are hard as chit, it takes everything about one of the most difficult compound movements in lifting and then says "ok now choke yourself with a couple hundred pounds while doing it".

Great for gains and targeting quads, also works some upper back, but way more difficult than back squats.

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02-17-2022, 04:36 AM

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#14

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Why front squat? Srs. No point. Your quads will always be dominant over your hams. And dominant glutes are good. Just back squat and do leg extensions. Maybe throw in some sumodeads on your posterior days.

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02-17-2022, 06:09 AM

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#15

janglingjack
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^ I am recovering from rotator cuff injury and the positioning is uncomfortable when back squatting.

What a I meant by can't see chit is you can't glance down to see your positioning like you can with the back squat idk it's just awkward af

Also I quit leg extensions after Jeff caveliere told me to.

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02-17-2022, 06:17 AM

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#16

piramparam
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Originally Posted By janglingjack⏩

^ I am recovering from rotator cuff injury and the positioning is uncomfortable when back squatting.

What a I meant by can't see chit is you can't glance down to see your positioning like you can with the back squat idk it's just awkward af

Also I quit leg extensions after Jeff caveliere told me to.

Sumo/trap bar deads & leg press

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02-17-2022, 06:38 AM

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#17

omnip0tent
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I don't understand how people choke themselves out doing front squats. Don't you always check ur bar position before anything whether its a back or front squat? If ur choking urself out why move on to any other prep steps? just re-rack, re-adjust, and go at it again.

That being said I enjoy front squatting. I don't have a leg ext/curl in my home gym. So I use back squats as my "heavy/power" movement on 1 lowerbody day, then front squats the 2nd lowerbody day of the week more for hypertrophy/higher reps.

The weight diffrence is stark tho. I don't go balls to the walls cuz I have a destroyed disc in my back but: 225x5 back squats
115x12 front squats (currently)

edit: I also use the cross grip. Never could get used to the clean grip

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02-17-2022, 06:43 AM

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#18

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Front squats take a lot of getting used to so don't feel bad about it OP. Everything about front squats you have difficulty with pretty much just gets resolved through practice.

The bar should be at least slightly choking you in a way, you sorta get used to that feeling over time. You don't want the bar so far in front of your body where you lose center of gravity and start having to round your back heavily. Find a position that is most comfortable to you that keeps the bar tight to your body.

Some people really lack thoracic mobility for front squats, especially if they use clean grip. Have to work on thoracic mobility. Also for clean grip if your biceps are "tight" it could prevent you from achieving a good clean grip. However you can use straps (which honestly I couldn't ever get used to). or the cross grip (which I use, but can be a bit weird).

It also demands a lot of core stability, more than regular squats. You get stronger and used to that position over time. If anything, overload your estimated 1RM on front squat, say 110% and just re-rack the bar and hold it for 20 seconds. Or pick whatever weight is challenging but not so challenging you topple over like the miscer in that video.

Also be weary of "crunching the weight" up, where basically you flex and contract your rips. I slightly tore my intercostals (cartilage between your ribs) and it makes it difficult to brace and do heavy compounds. took about 6-8 weeks to fully heal.

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02-17-2022, 06:45 AM

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#19

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When they say your front squat is 80% of your back squat they're assuming your back squat is high bar and below parallel. If you low bar back squat with a super wide stance your front squat will be about half of that or less

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02-17-2022, 06:49 AM

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#20

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Front squats are tough because you can't really lean at all or you'll dump the bar.

How are you holding the bar?

It's absolutely worth developing the flexibility to use a rack/clean grip.

02-17-2022, 06:51 AM

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#21

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Around 8 years ago my FS and BS were on par with one another. 180kgFSx3 (never really did singles) @ 160lbs or so, but i was exclusively doing olympic lifts during that period. Most people fail on FS by trying to get into it too fast. It's a totally new exercise for most people, but they jeopardize it all by automatically throwing as much weight as they can on.

If i were you i'd first work on proper form which imo does not = crossing your hands on top of one another. It's like this

That allows you to keep your back at a much better angle to give proper drive. Heels elevated are also a benefit for FS. Try that as well. Drop all the weight and load up 95lbs on the bar then strive for 20 controlled reps. Start from there.

02-17-2022, 06:54 AM

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#22

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You are a pussy but it has nothing to do with front squats. Obviously.

02-17-2022, 07:02 AM

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#23

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Originally Posted By Airror⏩

You'll get better the more you do them. Keep at it.

I was going to say this, just keep at it.

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02-17-2022, 07:16 AM

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#24

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Originally Posted By janglingjack⏩

^ I am recovering from rotator cuff injury and the positioning is uncomfortable when back squatting.

What a I meant by can't see chit is you can't glance down to see your positioning like you can with the back squat idk it's just awkward af

Also I quit leg extensions after Jeff caveliere told me to.

Have you tried safety bar squats?

02-17-2022, 07:25 AM

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#25

Mlinebacker0
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Originally Posted By omnip0tent⏩

I don't understand how people choke themselves out doing front squats. Don't you always check ur bar position before anything whether its a back or front squat? If ur choking urself out why move on to any other prep steps? just re-rack, re-adjust, and go at it again.

That being said I enjoy front squatting. I don't have a leg ext/curl in my home gym. So I use back squats as my "heavy/power" movement on 1 lowerbody day, then front squats the 2nd lowerbody day of the week more for hypertrophy/higher reps.

The weight diffrence is stark tho. I don't go balls to the walls cuz I have a destroyed disc in my back but: 225x5 back squats
115x12 front squats (currently)

edit: I also use the cross grip. Never could get used to the clean grip

This is the way. I had to switch to front squats for a bit in college but definitely agree with this approach.

I’ll also add that if you have issues with the clean grip, you can put straps on and hold them (think of the strap pointing vertically). Had a fractured wrist and preferred this to cross grip

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02-17-2022, 02:37 PM

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#26

janglingjack
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Yeah I'm using straps for it. I just don't have the wrist mobility for the other grip.

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02-17-2022, 02:40 PM

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#27

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Originally Posted By janglingjack⏩

Due to shoulder injury I cant do back squats right now so tried front squats instead. These things are tough, on back squats I can do 3 plates for reps, with front squats I can do only 1.5 plates for 6 reps MAX. I read online that your front squat should be 80%of your neck squat..

Brb feel unstable af
Brb cant see chit as the bar is in the way
Brb cant force out extra reps at the end
Brb scared af

I guess I will get better with practice but is this 80% of back squat thing bs?

I think the bar goes on your shoulders, not your nose

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02-17-2022, 02:43 PM

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#28

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Use two little towels and wrap them under the bar, use them as handles when you do front squats. It helps you stabilize the weight.

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02-17-2022, 02:56 PM

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#29

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Fronts squats are hard af, but one of my favs for building quads. Been doing them for years and not anywhere near my back squat numbers.

Keep at it and you'll get better.