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Old 12-02-2011, 07:35 PM   #1
Preston Sprimont
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Assistance exercises for front squats

Any suggestions for good assistance exercises to strengthen the upper back for front squats?

I've already started including some one arm bent over rows (1.5 pood KB, 3 sets of 8-12 reps), and I regularly do weighted pullups and chinups in my programming.

Perhaps those assistance exercises are sufficient, but if anyone has any other tried and true assistance exercises for front squats, please share!

Thank you.
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Old 12-02-2011, 07:47 PM   #2
Donald Lee
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Re: Assistance exercises for front squats

Chinese rows and pendlay rows
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Old 12-02-2011, 08:33 PM   #3
Mike Wazowski
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Re: Assistance exercises for front squats

Are you going for more than 5 reps on front squats?
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Old 12-02-2011, 08:36 PM   #4
Preston Sprimont
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Re: Assistance exercises for front squats

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Originally Posted by Donald Lee View Post
Chinese rows and pendlay rows
Thanks Donald.
I used to do Pendlay rows in my Stronglifts days... forgot how great that lift is. Do you suggest going heavy? Or lighter weight for more reps?

Found a demo for DB Chinese row on CAthletics... same question: higher weight or higher reps?

Thank you again.
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Old 12-02-2011, 08:37 PM   #5
Preston Sprimont
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Re: Assistance exercises for front squats

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Originally Posted by Mike Wazowski View Post
Are you going for more than 5 reps on front squats?
Nope. I'm following CFFB collegiate (a few weeks behind)... It's been lots of 3s, some 5s, and a few 1s and 2s.
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Old 12-02-2011, 08:57 PM   #6
Kirksman Teo
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Re: Assistance exercises for front squats

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Originally Posted by Preston Sprimont View Post
Thanks Donald.
I used to do Pendlay rows in my Stronglifts days... forgot how great that lift is. Do you suggest going heavy? Or lighter weight for more reps?

Found a demo for DB Chinese row on CAthletics... same question: higher weight or higher reps?

Thank you again.
The single most significant variable of the so called "Chinese row" (We just call it "la" in Chinese) is actually the time under load. We always row up fast and control the descend as much as we can.

As for weights, unless you've the extended bench to increase your ROM, go lighter for higher reps. It's rare that I've seen anybody, hell...I've NEVER seen anybody keep their torso constant while rowing heavy weights.
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Old 12-02-2011, 10:20 PM   #7
Preston Sprimont
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Re: Assistance exercises for front squats

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Originally Posted by Kirksman Teo View Post
The single most significant variable of the so called "Chinese row" (We just call it "la" in Chinese) is actually the time under load. We always row up fast and control the descend as much as we can.

As for weights, unless you've the extended bench to increase your ROM, go lighter for higher reps. It's rare that I've seen anybody, hell...I've NEVER seen anybody keep their torso constant while rowing heavy weights.
Thanks for the info.

So I take it these are meant to be 'strict' in their form--i.e. no hip drive/body english?
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Old 12-02-2011, 11:00 PM   #8
Katherine Derbyshire
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Re: Assistance exercises for front squats

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Originally Posted by Preston Sprimont View Post
Any suggestions for good assistance exercises to strengthen the upper back for front squats?
More front squats. Specifically, my coach has me doing high rep sets (5x10, 5x8) at relatively low weight (65-75%). Easy for my legs, but maintaining the rack position that long is brutal for the upper back.

Katherine
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Old 12-02-2011, 11:29 PM   #9
Preston Sprimont
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Re: Assistance exercises for front squats

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Originally Posted by Katherine Derbyshire View Post
More front squats. Specifically, my coach has me doing high rep sets (5x10, 5x8) at relatively low weight (65-75%). Easy for my legs, but maintaining the rack position that long is brutal for the upper back.

Katherine
That makes sense.
But yikes, that sounds awful.
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Old 12-02-2011, 11:47 PM   #10
Katherine Derbyshire
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Re: Assistance exercises for front squats

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Originally Posted by Preston Sprimont View Post
That makes sense.
But yikes, that sounds awful.
Yep, pretty heinous.

Not as bad as 20-rep squats, but in that same general vicinity.

Edit: Actually, in some ways worse than 20-rep squats. With front squats, the weight gets heavier and heavier the more rest you take between reps...

Katherine

Last edited by Katherine Derbyshire : 12-03-2011 at 12:12 AM.
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