Help with front squats

[Murica]

Other than some laxity in sacral ligaments post-childbirth should be relatively insignificant towards the biomechanics (more of a psychological crutch).

However, your stance issues lead me to believe there is some hip extensor weakness and getting into a wide stance activates abductors to assist. Something to definitely look into.

A quick fix on technique: during the upward movement think about thrusting your hips forward as you come up.

My $0.02.

 

[Rottenrogue]

We are built differently. The angle from hip to knee is different than a males

 

[Murica]

Correct...

and if knees and feet are positioned relative to hips, Q angle does not matter on front squat

 

[Rottenrogue]

My point is we are built differently. If you want to take this to pm that's fine otherwise lets not muck up this ladies thread

 

[Jenner]

this guy has really good form

 

[BrotherIron]

Jenner, I think you're watching him more than his form, lol......

His form is good but not very good. He could be more upright, his elbow position could be better (look at how close he comes to touching his knees with VERY light weight), etc...

If you want to see very good form watch an elite Olympic weightlifter... Here's a 154lbs weightlifter who's front squatting 440lbs for reps with VERY GOOD form:

 

[Turbolag]

Jenner, I think you're watching him more than his form, lol......

Hahahahaha

BI, how do you build up your wrist flexibility to be able to bend your wrist back to hold the bar like in the video you posted ?

 

[BrotherIron]

Hahahahaha

BI, how do you build up your wrist flexibility to be able to bend your wrist back to hold the bar like in the video you posted ?

The easiest and safest way to do it is to load up a smith machine with some weight (let's say 315lbs). Than set the bar to where it would be set for a front squat. Grasp it with a pronated grip (palm away from you). Than shoot your elbow through (having it go past the bar, in front of the bar) while holding onto the bar with one hand. Hold it in that finished position for 30sec to 1min. Than repeat process with the other hand.

Another way to do it is to load a freeweight bar and force your wrists into place. This is a more painful way to do it but it's quicker and more of a sink or swim style of adapting.

 

[Jenner]

Jenner, I think you're watching him more than his form, lol......

His form is good but not very good. He could be more upright, his elbow position could be better (look at how close he comes to touching his knees with VERY light weight), etc...

If you want to see very good form watch an elite Olympic weightlifter... Here's a 154lbs weightlifter who's front squatting 440lbs for reps with VERY GOOD form:

k, your dude is better...in my guy's defense...since the weight is lighter, looks like he is going a tad deeper putting his elbows closer to his knees..

 

[Jenner]

The easiest and safest way to do it is to load up a smith machine with some weight (let's say 315lbs). Than set the bar to where it would be set for a front squat. Grasp it with a pronated grip (palm away from you). Than shoot your elbow through (having it go past the bar, in front of the bar) while holding onto the bar with one hand. Hold it in that finished position for 30sec to 1min. Than repeat process with the other hand.

Another way to do it is to load a freeweight bar and force your wrists into place. This is a more painful way to do it but it's quicker and more of a sink or swim style of adapting.

What if you have elbow issues, can you even use this hold?

 

[ambaar]

ok so assuming i need to seriousluly build up my inner thighs anyway, and am not AS concerned with quad growth, is it safe to assume a very wide front squat stance should be ok and not cause some kind of wierd injury (if i use good form)?
i know most people do their front squats more narrowly than I can. I am working on it though...
thanks all for your replies again

 

[BrotherIron]

What if you have elbow issues, can you even use this hold?

My right elbow has been kinda ****ed up since the car wreck and I'm still able to perform Oly front squat. You just have to be "gingerly" and if it's still giving your problems put straps on the bar and grasp it like that. I posted a vid above demonstrating how to perform an Oly front squat w/ straps. The main thing is to just be careful and if it's painful use the straps.

You can also post a vid of you performing the front squat and we can help you with it.