BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > General information > General training questions
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Thread Tools Display Modes
Unread 11-23-2017, 07:32 AM
PyromanXP PyromanXP is offline
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):
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'

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 :/
Reply With Quote
Unread 11-23-2017, 10:06 AM
ajm587 ajm587 is offline
Join Date: Aug 2015
Posts: 99

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.
Reply With Quote
Unread 11-23-2017, 10:08 AM
w1cked w1cked is offline
Senior Member
Join Date: Sep 2011
Posts: 1,501

Just keep practicing.
Reply With Quote
Unread 11-23-2017, 05:31 PM
lylemcdonald lylemcdonald is offline
Join Date: Dec 2015
Posts: 911

Try this grip
Reply With Quote
Unread 11-24-2017, 09:43 PM
farrenator farrenator is offline
Senior Member
Join Date: Mar 2012
Posts: 1,016

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.
Reply With Quote
Unread 11-25-2017, 08:08 AM
BigPecsPeter BigPecsPeter is offline
Senior Member
Join Date: Apr 2013
Posts: 2,226

Originally Posted by lylemcdonald View Post
This is fantastic. Tried it for the first time today
Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

All times are GMT -6. The time now is 10:29 PM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.