Need help on progression to do front squats...

Michael Tong · 01-24-2007, 01:43 PM

I must not be very flexible. I cannot seem to find a comfortable position to do front squats. When the bar sits on my front delts, I think my arms and wrists are not as flexible as I need them to comfortably reach back and guide the bar, and still keep my elbows pointed straight forward.

I've been GTGing with just a bar but I was wondering if anyone would have other suggestions to improve my progression.

Thanks...

Mathew F. Bunch · 01-24-2007, 01:53 PM

Michael,
This seems to be a pretty common complaint about the rack position of the front squat, one I experienced myself for the first six months or so of Crossfit. There are numerous threads about this (you can do a search), but I'll sum up the best advice I read out of the threads I've seen: continue practicing the front squat and eventually your wrists will gain the flexibility needed for that position. Eventually you will find it more comfortable and be able to do the front squats without the pain.

Nick Cummings · 01-24-2007, 02:01 PM

Try praying behind your back. I think that is the stretch that helped me achieve my front squat.

(Message edited by nick_cummings on January 24, 2007)

Nick Cummings · 01-24-2007, 02:04 PM

This link should show what I mean.

http://www.t-nation.com/img/photos/0...g/image011.png

Its simply a picture, ie safe.

Elliot Royce · 01-24-2007, 02:38 PM

simply a picture, Nick? That's what my kids tried to tell me when they were browsing the internet for risque stuff.

Another stretch I just got from my coach is to go on all fours and put your hands directly below your shoulders keeping your elbows locked. Gently lean forward until you feel a stretch. Repeat a few times.

then rotate your fingers to the side keeping the heels under your shoulders. Again, try leaning forward. Finally, rotate your fingers as far as possible to the rear and lean back gently.

You can also do this against a wall but it's less of a stretch.

Lincoln Brigham · 01-24-2007, 05:55 PM

The elbows need to be up and FORWARD. Forward as in pushed forwards, as if you are trying to touch the wall in front of you with your elbows. This may mean that you'll need to stretch out your upper back - lats, rhomboids, etc.

Bill Russell · 01-24-2007, 06:20 PM

Nick,

Thanks for a really good laugh tonight (at myself of course)

I looked at the pic you posted of your 'praying behind the back' suggestion. I stood up in front of my computer and gave it a try. That is when my laughing started....hence why I too have problems with the front squat!!

Serioulsy though, thanks for the tip, I'll work on it.

Bill Russell

Gorm Laursen · 01-25-2007, 12:28 AM

When I started front squatting, I couldn't help thinking about it as a back squat, hence I leaned over too much. Try being more vertical on the torso ... and just keep doing them, doing them and doing them again.

Michael Tong · 01-26-2007, 10:39 AM

Thanks for all the good tips. I will work on it using suggested techniques.

Bill, I'm with you... I cannot get my arms and wrists in that position to pray behind my back...LOL.

Lincoln - that little tip helped a great deal. Still more work but it really helped.

At least I know what I need to work on. Thanks again.

Kevin Anderson · 01-26-2007, 12:32 PM

Stretch you wrists like the others said. However, like Lincoln said, there are other things to stretch as well. Try this...use straps and try to rack the bar. It will make the bar stay more in your hand. You'll have to add a little weight but rack the bar like this, or hover, and try to push you elbows as high up as possible. It will hurt like hell most likely but will stretch out your elbows, upperback, etc.

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01-24-2007, 01:43 PM	#1
Michael Tong Member Profile: Join Date: Jul 2006 Location: Columbus Ohio Posts: 161	I must not be very flexible. I cannot seem to find a comfortable position to do front squats. When the bar sits on my front delts, I think my arms and wrists are not as flexible as I need them to comfortably reach back and guide the bar, and still keep my elbows pointed straight forward. I've been GTGing with just a bar but I was wondering if anyone would have other suggestions to improve my progression. Thanks...

01-24-2007, 01:53 PM	#2
Mathew F. Bunch Member Profile: Join Date: Oct 2005 Location: Fort Campbell Kentucky Posts: 85	Michael, This seems to be a pretty common complaint about the rack position of the front squat, one I experienced myself for the first six months or so of Crossfit. There are numerous threads about this (you can do a search), but I'll sum up the best advice I read out of the threads I've seen: continue practicing the front squat and eventually your wrists will gain the flexibility needed for that position. Eventually you will find it more comfortable and be able to do the front squats without the pain.

01-24-2007, 02:01 PM	#3
Nick Cummings Departed Profile: Join Date: Sep 2005 Posts: 1,023	Try praying behind your back. I think that is the stretch that helped me achieve my front squat. (Message edited by nick_cummings on January 24, 2007)

01-24-2007, 02:04 PM	#4
Nick Cummings Departed Profile: Join Date: Sep 2005 Posts: 1,023	This link should show what I mean. http://www.t-nation.com/img/photos/0...g/image011.png Its simply a picture, ie safe.

01-24-2007, 02:38 PM	#5
Elliot Royce Member Profile: Join Date: Mar 2006 Location: Inowa KS Posts: 922	simply a picture, Nick? That's what my kids tried to tell me when they were browsing the internet for risque stuff. Another stretch I just got from my coach is to go on all fours and put your hands directly below your shoulders keeping your elbows locked. Gently lean forward until you feel a stretch. Repeat a few times. then rotate your fingers to the side keeping the heels under your shoulders. Again, try leaning forward. Finally, rotate your fingers as far as possible to the rear and lean back gently. You can also do this against a wall but it's less of a stretch.

01-24-2007, 05:55 PM	#6
Lincoln Brigham Member Profile: Join Date: May 2003 Location: Kirkland WA Posts: 3,987	The elbows need to be up and FORWARD. Forward as in pushed forwards, as if you are trying to touch the wall in front of you with your elbows. This may mean that you'll need to stretch out your upper back - lats, rhomboids, etc.

01-24-2007, 06:20 PM	#7
Bill Russell Affiliate Profile: Join Date: May 2006 Location: Cleveland OH Posts: 503	Nick, Thanks for a really good laugh tonight (at myself of course) I looked at the pic you posted of your 'praying behind the back' suggestion. I stood up in front of my computer and gave it a try. That is when my laughing started....hence why I too have problems with the front squat!! Serioulsy though, thanks for the tip, I'll work on it. Bill Russell

01-25-2007, 12:28 AM	#8
Gorm Laursen Member Profile: Join Date: Jun 2006 Location: Copenhagen ... Posts: 274	When I started front squatting, I couldn't help thinking about it as a back squat, hence I leaned over too much. Try being more vertical on the torso ... and just keep doing them, doing them and doing them again.

01-26-2007, 10:39 AM	#9
Michael Tong Member Profile: Join Date: Jul 2006 Location: Columbus Ohio Posts: 161	Thanks for all the good tips. I will work on it using suggested techniques. Bill, I'm with you... I cannot get my arms and wrists in that position to pray behind my back...LOL. Lincoln - that little tip helped a great deal. Still more work but it really helped. At least I know what I need to work on. Thanks again.

01-26-2007, 12:32 PM	#10
Kevin Anderson Member Profile: Join Date: Feb 2004 Location: Austin Texas Posts: 180	Stretch you wrists like the others said. However, like Lincoln said, there are other things to stretch as well. Try this...use straps and try to rack the bar. It will make the bar stay more in your hand. You'll have to add a little weight but rack the bar like this, or hover, and try to push you elbows as high up as possible. It will hurt like hell most likely but will stretch out your elbows, upperback, etc.