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  #1  
Unread 11-23-2017, 07:32 AM
PyromanXP PyromanXP is offline
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Join Date: Jan 2017
Posts: 50
Default Front squat issues

Hi everyone,

Since I herniated a disk (l5-s1) I tried to avoid back squat, and replace my lower body as follow (and I bought a powerlifting belt to secure my heavy lifts):
monday:
3x5 sumo deadlift 3-5' rest
3x10-12 leg curl 2'
3x10-12 leg ext 2'
5x5 heavy calve raises 3'
3x8-10 calve raises 1.5'

thursday:
3x6-8 front squat 3'
3x6-8 rdl 3'
2x10-12 leg ext 2'
2x10-12 leg curl 2'
same calve work as monday

The front squat is killing me, it's hurting my shoulders, collar bone and wrist (hard) if I'm grabbing it "Olympic weight lifting style". For the wrist part I think it won't solve I'm not very flexible... and I'm leaving workouts with deep red tasks on the collar bone due to the bar pushing on it hard.
I tried the "crossed arm" grab, it also hurts my shoulders very hard, plus the bar moves away every two reps making sets impossible.

Do you have any tips to fix the grab ? Do I need to get use to the pain ?

And last but not least, today I was front squatting with 105kg (231lbs) for my 8 reps the bar felt of my right shoulder.. so I was angry and just back squatted it for 20 reps. Is there seriously a point to front squat a weight that I can 20 reps without effort ? Maybe I should consider returning to back squatting and removing rdl from second lower body to keep lower back safer... but 3x5 sumo + 3x6-8 back squat as main exercises for the week might be too low :/
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  #2  
Unread 11-23-2017, 10:06 AM
ajm587 ajm587 is offline
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Join Date: Aug 2015
Posts: 99
Default

It's just something you have to get used to. It'll get better eventually. You could try using wrist straps if it's that bad.
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  #3  
Unread 11-23-2017, 10:08 AM
w1cked w1cked is offline
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Join Date: Sep 2011
Posts: 1,501
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Just keep practicing.
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  #4  
Unread 11-23-2017, 05:31 PM
lylemcdonald lylemcdonald is offline
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Join Date: Dec 2015
Posts: 911
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Try this grip

http://s202.photobucket.com/user/lyl....jpg.html?o=51
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  #5  
Unread 11-24-2017, 09:43 PM
farrenator farrenator is offline
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Join Date: Mar 2012
Posts: 1,016
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With regard to the cross armed grip, you have to really make an effort to keep the elbows high. It is easy to drop the elbows which allows the bar to roll forward. I can't comment on the shoulder pain or the grip Lyle just suggested. Never tried it.
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  #6  
Unread 11-25-2017, 08:08 AM
BigPecsPeter BigPecsPeter is offline
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Join Date: Apr 2013
Posts: 2,226
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Quote:
Originally Posted by lylemcdonald View Post
This is fantastic. Tried it for the first time today
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