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Exercises Movements, technique & proper execution

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Old 12-28-2010, 08:08 PM   #1
Andrew Durham
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Question Front Squats

Today I did the Front Squat L pullup WOD. As far as I know I have the flexibilty to keep my elbows up on these. My problem is, on heavier wieght, that the bar sits back to far and closes off my airway. Again, I don't thik is a flexility issue with my wrists or with getting my elbows up. Does anybody else have this problem or know how to fix it?
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Old 12-28-2010, 08:45 PM   #2
Paul Weston
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Re: Front Squats

If you were cleaning the weight that can happen. At best it's uncomfortable but you know you have the bar well racked. At worst you fight to long standing up, and you and can pass out. For front squats try moving your grip in or out slightly when you first unrack the bar. A slight adjustment might put it in a better position.
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Old 12-28-2010, 08:58 PM   #3
Ralston Baker
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Re: Front Squats

Push your shoulders forward and up a little, and the bar should rest fairly comfortably in the rack/receiving position.
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Old 12-29-2010, 01:50 AM   #4
Andrew Durham
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Re: Front Squats

Thanks for the advice guys. I'll give them a try. I know it was only 185 but it sure does cut off the air pretty quick when it's resting against your larynx.
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Old 12-29-2010, 04:30 AM   #5
Ian Nigh
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Re: Front Squats

Hey Andrew,
We can work on this next week if you like, its prolly 50% finding the right rack/neutral spine position, and 50% getting used to having something up against your throat. The good news is that generally with front squats, if the bar is putting pressure on your esophagus, it's a sign that you are doing it right.
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Old 12-29-2010, 05:15 AM   #6
Anson Castelvecchi
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Re: Front Squats

Try to let the bar sit on your clavicals.
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Old 12-29-2010, 07:39 PM   #7
Andrew Durham
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Re: Front Squats

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Originally Posted by Ian Nigh View Post
Hey Andrew,
We can work on this next week if you like.
Right on Ian! I'll take you up on that. Enjoy your vacation bruddah.
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Old 12-29-2010, 09:20 PM   #8
Eric Montgomery
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Re: Front Squats

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Originally Posted by Anson Castelvecchi View Post
Try to let the bar sit on your clavicals.
Meh, bar on bone hurts. Get your elbows up high enough and the bar sits on deltoids, which is far less painful and keeps it up off your throat a little.
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Old 12-30-2010, 11:19 AM   #9
Karl Steeves
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Re: Front Squats

Technically the bar should be racked in a way that it rests right on the deltoid and you won't even need to grab on to it, as it will comfortably rest on your muscles. It takes doing it more than once every other month though. Watch the way this guy has it racked. He's using 2 fingers just to stabilize the bar.

http://www.youtube.com/watch?v=XkK9-mnDAy4 wfs

After front squatting regularly for the last two months I can rest the bar without grabbing it, and while I am not choking myself, it isn't comfortable, but I can breath all day long. It just takes practice.
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Old 12-30-2010, 07:25 PM   #10
Glenn Pendlay
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Re: Front Squats

shrug the shoulders up. that is all it takes. well that and a little time and practice and blood and sweat, lol.
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