hey IST, I've been running front squat lately and really been enjoying the actual "squat" part of the movement... but damn, the front rack position is giving me some trouble. I'm never sure if I'm even resting in in the right spot, and it usually ends up hurting me on my shoulders and/or collarbone. Could anyone with experience give me some cues/setups/advice on getting this down? I really want to keep this movement going but the front rack position is giving me hell
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There is a virtual line that goes along the front delt insertions and the clavicle. I don't know hot to graphic it so better a picture.
Sorry bro, front squats are not my thing. The arms position is very awkward just like the pic you posted and I don't see a great difference in benefit fro the back squat.
Not op, but I'm holding the barbel exactly in this line and after my shoulders hurt. Ditched this shit exercise.
The shoulder pain from having the bar rest on them during front squats goes away after your second/third week of doing them. If you gave up because that was too uncomfortable, you're ngmi and should leave IST
Bar should be resting on your front delts. The higher you can get your elbows, the better your rack position. You may also need a slightly wider grip to help create that "shelf" for the bar.
100% this
Training full cleans will force you to do better
That aside, why tf aren't you just squatting normally
You're basically taking a car and putting smaller rims and tires on it
How long will it be before you realize that's your underlying problem??
You should keep your hands fully on the bar, or at least work on your mobility so you can eventually do that. "High elbows" or "elbows to the sky" is a crossfit cue and has the downside that you will end up putting the bar in a bad spot and can end up light headed. So don't do that too much if you're going for high rep sets.
Impossible if you don't have the right proportions of your hand bobes. Mobility morons can go frick themselves
Roll out and stretch your lats, rear delts and triceps before doing stuff in the front rack. Generally improving your mobility in those areas, as well as the hips and ankles, will make the front rack much easier/possible.
The bar should basically rest fairly naturally on your front delt, not on the clavicle bone (that would be painful). Getting more of your hands on the bar is the goal, as the other guy said, and improving your mobility will help.
Also, one thing to be aware of, if you're having trouble with the front rack, is that it can be caused by mobility problems across your body - ankles, hips, T-spine, lats, shoulders, chest, arms. It is very likely you have poor mobility in the ankles, hips and T-spine, and so make sure you don't neglect those areas.
Should the bar be sitting on the fleshy part of our front delts rather than the bony part on the top of our shoulders?
Whatever's more comfortable - so almost certainly the fleshy part.
Another thing to mention is grip width. If you grip the bar wider, you artificially shorten your forearms, which may make it easier/more comfortable to put the bar in the right place (on the belly of your flexed front delts)
I bet even for the pros it hurts
Just how it is.
It doesn't.
Wider grip is what does it for me.
Still, I need to do it more since what fails is the wrist/hand pain one front squats. Legs and core can do more but the pain is just a lot.
I have a narrow frame and long arms.
OUT OF THE WAY LIFTLETS
I have to get pissed to do this. SHit hurts man.
Do you do it often, and push to heavy weight often?
When I first started, even 80kg would hurt, but now I don't really even notice it with 140kg.
I need to do it more often. I have been doing zercher shrugs and 80kg hurts, but I just get pissed and do them anyways.
Might not have enough forearm gains or something, just seems to really dig into my bones.
Front squats will help you grow quads.
Just do them cross armed. Unless you're doing Oly lifting, the front rack position doesn't matter.