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Old 03-19-2009, 06:23 AM   #1
Joe C Thomas
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Arm position during front/back squats

So here's my problem. When I go into my front squat, I can't get my elbows, to parallel, and if I rack the bar on my front delts like I'm supposed to, I can't barely touch the bar. If I keep my hands on it, all the weight is on my wrists which hurts like a MOFO with any decent weight. WTF?

On my back squats, my shoulders kill me from holding onto the bar! I have historically bad shoulders but when I go to low position it feels like my shoulders are going to rip in half! Any help would be great. Thanks.
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Old 03-19-2009, 07:06 AM   #2
Jose M. Perez
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Re: Arm position during front/back squats

In the front squat, you do not need to have a tight grip on the bar. It's easier to have just the tips of two or three fingers on the bar. That will allow you to get your elbows up higher. You will still have to work on increasing flexibility in your wrists, but that will come with time.

For your back squats, a video would be helpful. It's difficult to diagnose your problem without additional details. But you could try shoulder dislocates with a towel or a PVC pipe to stretch your shoulders. Here's a web page with a video that shows how to perform shoulder dislocates: http://stronglifts.com/shoulders-dislocations/ (wfs). For most people who haven't done much squatting before, it is pretty common to experience discomfort when the bar is resting on the shoulders. It's possible that you just need to develop more muscle in your shoulders to "pad" the bar.
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Old 03-19-2009, 07:19 AM   #3
Joe C Thomas
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Re: Arm position during front/back squats

Thanks for the info! I'll definately try those shoulder dislocations and see how that improves my ROM! That would be great, for all my other sports too, not just CF. I guess I just have a confidence issue with the front squats then, cause it feels secure but it makes me nervous not to be holding it. I'll try and video some of my movements and post them. Thanks again!
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Old 03-19-2009, 08:18 AM   #4
Gabriel desGarennes
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Re: Arm position during front/back squats

Joe, for the front squats try widening your grip a bit, and really only a few of your fingers need to be on the bar. I often extend my arms out in front of me to show people that if you get your arms to parallel you dont actually have to HOLD the bar, it sits there itself.

I'm having similar issues with low bar BS position. At the very least get a picture and see whats going on. It's amazing how easy it is to have something wrong back there that you can't see yourself without looking at a picture of video
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Old 03-19-2009, 11:12 AM   #5
Thomas Green
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Re: Arm position during front/back squats

Joe-I have the exact same problem. At first, I used a very narrow grip I tried widening it, and that seemed to take a lot of pressure off my shoulders. Still not sure if this is technically correct, but it worked for me. Just make sure that if you do this to keep your upper back really tight.
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Old 03-19-2009, 02:40 PM   #6
Paul Sousa
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Re: Arm position during front/back squats

For the front squat:

http://www.againfaster.com/the-micd-...ont-squat.html (WFS)
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Old 03-20-2009, 05:29 AM   #7
Joe C Thomas
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Re: Arm position during front/back squats

That's cool, thanks! That really helps. It looks like I'm doing it more or less right, I just need a little more confidence. Muchas Gracias!
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