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Exercises Movements, technique & proper execution

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Old 06-22-2006, 12:20 PM   #1
James Lee
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I was preparing to do Sunday's front squat WOD.
I noticed that the video and slide show demonstrations were slightly different. The video shows the bar being held in the elbow crook, while the slide show demonstration appears to show the bar on the shoulders.

Are both versions acceptable? Is one better than the other?
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Old 06-22-2006, 12:35 PM   #2
Parker Gates
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Also, to whomever answers this question...this killed my wrists as I am attempting to rest some of the weight on my shoulders. Is this incorrect?
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Old 06-22-2006, 12:57 PM   #3
Yavor Marichkov
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Hi, I haven't watched the said videos, but what you refer two are two variations of the squat. One is zercher squat (in the crook), the other is front squat (on top of shoulders).

As far as wrist pain - you need certain flexiblity to do front squats, cleans and other similar exercises.
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Old 06-22-2006, 08:29 PM   #4
Lynne Pitts
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Moving to Exercises
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Old 06-23-2006, 04:27 AM   #5
Larry Lindenman
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You should feel like your choking when doing a front squat. Elbows should be up, your hands are not really gripping the bar, they are open. Yavor is correct in his descriptions.

(Message edited by kali on June 23, 2006)
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Old 06-23-2006, 12:27 PM   #6
James Lee
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Yavor and Larry,
Thank you for the information.
I have a long way to go before I'm flexible enough to perform the weight lifting exercises with proper form
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Old 06-23-2006, 04:22 PM   #7
Charlie Jackson
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this killed my wrists as I am attempting to rest some of the weight on my shoulders. Is this incorrect?

You have to drive your elbows up when your wrists start to hurt. Your elbows need to be pointing towards the wall you are facing when you squat. Puff your chest out and try to drive your elbows towards the ceiling when you start to feel the pain as you go down. That will get your elbows pointed in the right position. There is no real wrist flexibility required when you do that. If you can bend your wrist to do pushups, you can bend your wrists enough to front squat.
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Old 06-23-2006, 05:00 PM   #8
Aimee Anaya
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As Larry mentioned, keep in mind that when doing a front squat you are not gripping the bar. instead, let the bar roll back onto your fingers. You want to drive your elbows up towards the ceiling throughout the squat. you hands and wrists should not be doing any of the work. if you are having a lot of difficulty keeping your elbows up and in a position to "rack" the bar, you can try widening your grip a little. this may take some pressure off the wrists.
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Old 06-23-2006, 06:29 PM   #9
Parker Gates
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Thanks for the tips gang. I'll start working on that tomorrow!
Just out of curiosity, does anyone else have bony clavicle? I do and it's not impossible to hold weight there but a little awkward.
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Old 06-23-2006, 07:37 PM   #10
Lincoln Brigham
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Notice how much the deltoids catch the bar and form a nice shelf:

http://www.crossfit.com/discus/messages/22/26240.jpg
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