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Front squats: Worth the pain?

post #1 of 98
3/4/08 at 9:04pm
Thread Starter 
I just tried adding front squats to my repertoire, and I don't like 'em.

http://www.exrx.net/WeightExercises/...rontSquat.html

My wrists hurt from being bent backward, my shoulders hurt from where the bar lay awkwardly across them, and I don't feel like my legs got much of a workout because I had to use a light load in order to maintain solid form.

Are there any big fans of front squats out there who think I should soldier on and keep trying? Do front squats do anything for one's physique that regular squats don't?
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post #2 of 98
3/4/08 at 9:08pm
your most likely not holding the bar enough on your shoulders, and too much with your arms. FWIW. I couldn't front squat worth a shit till I learned how to clean. Somehow learning where the weight lands naturally when you catch it like that triggered something form wise. I'd definitely keep trying, they're too valuable of a lift to discard because your first shot at em was subpar.
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post #3 of 98
3/4/08 at 9:08pm
scrub them, then.
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post #4 of 98
3/4/08 at 9:11pm
Not a core exercise but I use for variety. I prefer a crossed hand grip with the bar resting on my front delts.
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post #5 of 98
3/4/08 at 9:14pm
I love front squats. When learning them, you have to use really light weight for a while under you get the form down and your wrists stretch out a bit. But they're great when you can start increasing the weight. You'll get used to the weight across your shoulders as well. No squat is an isolation exercise, but front squats rely more on the quads than back squats do. I also think they're great for your core because you must keep your torso upright or you'll fall over. They'll also improve your hip and ankle mobility. Having said that, you don't NEED to do them. They're a great variation, and that never hurt anyone. I love them because I'm focusing on O-lifting. They probably won't make massive changes to your physique that you couldn't achieve some other way, but I think it's worth learning them for the postural issues alone. IMO they will also help improve your back squat. The way I think about it, Back Squats are more of a strength/power lift while Front Squats are an athletic lift.
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post #6 of 98
3/4/08 at 9:20pm
Quote:
Originally Posted by Philosoph View Post
I love front squats. When learning them, you have to use really light weight for a while under you get the form down and your wrists stretch out a bit. But they're great when you can start increasing the weight. You'll get used to the weight across your shoulders as well.

No squat is an isolation exercise, but front squats rely more on the quads than back squats do. I also think they're great for your core because you must keep your torso upright or you'll fall over. They'll also improve your hip and ankle mobility.

Having said that, you don't NEED to do them. They're a great variation, and that never hurt anyone. I love them because I'm focusing on O-lifting. They probably won't make massive changes to your physique that you couldn't achieve some other way, but I think it's worth learning them for the postural issues alone. IMO they will also help improve your back squat.

The way I think about it, Back Squats are more of a strength/power lift while Front Squats are an athletic lift.

Well said. Front Squats and Overhead Squats are two great variations of the squat and both are tough as hell to learn. But that's why I like them.
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post #7 of 98
3/4/08 at 9:34pm
OH squats are evil.
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post #8 of 98
3/4/08 at 9:40pm
They work well for me. I can go deeper and keep my legs in more of a BB position, stressing my quads.

Wrist flexibility can be a bitch, but you really don't need your hands at all. For the longest time I would just load the bar on my shoulders and keep my arms out straight in front of me, slightly raised. Eventually, I started working one finger, then two, thee and finally all four on the bar. It just takes some time.

lefty
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post #9 of 98
3/4/08 at 9:52pm
Front squats are good for cleans and vice versa. I'm working on them now because I'm trying to improve my Clean and Jerk, and also because I can squat with better technique and go deeper with the front catch instead of rear.
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post #10 of 98
3/4/08 at 10:19pm
Quote:
Originally Posted by smw356 View Post
OH squats are evil.

Truly. If you want to work your humility muscle, learn the OH squat.
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post #11 of 98
3/4/08 at 11:16pm
Whats funny is that I cant OH squat for shit, but I can snatch just fine.
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post #12 of 98
3/4/08 at 11:59pm
Damn, front squats! id always hate my trainer after these. its a PITA and not really worth it if u dont power clean...but its good all around exercise

i hope u guys when ur squatting are going ass to the ground too !
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post #13 of 98
3/5/08 at 12:13am
As I remember, I found the best way to hold the bar in front squats was to cross my arms at shoulder level and balance the bar on my shoulders. I found it a good excercise, and a good variant on the regular squat although I could never use nearly as much weight. Unlike some fellows, I always liked squatting.
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post #14 of 98
3/5/08 at 10:42am
I do front squats more often than back squats.
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post #15 of 98
3/5/08 at 11:26am
I only use (have) dumbells, so I only do front squats. I love them. For the back I stick with deadlifts. Any real reason to back squat when you deadlift?
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