Front Squats: What can I use to substitute it?

xxForgedxx · 03-15-2009, 05:01 PM

I am trying out a new 3 week workout and one of the three days has front squats in it. I've tried and I can't get my arms parallel to save my life and it's extremely taxing on my wrists. What can I do to substitute it?

PBmadness · 03-15-2009, 05:49 PM

Don't substitute. Keep working on it.

Weight on your heals. Chest up. The load should be resting on your shoulders (front delts). Hands should still be holding onto the bar, but not supporting the weight. Keep those elbows up.

I'm doing front squats today too. Good luck.

just4kickz · 03-15-2009, 07:04 PM

cross your arms instead?

mpimping · 03-15-2009, 07:34 PM

your dick...

UltimateBMW · 03-16-2009, 09:15 AM

Quote:

Originally Posted by mpimping

your dick...

With a rope tied to it.

With a brick tied on the other end of the rope.

xxForgedxx · 03-16-2009, 10:34 AM

Quote:

Originally Posted by UltimateBMW

With a rope tied to it.

With a brick tied on the other end of the rope.

Oh, so you mean there would be a brick on the ground with a rope tied to it...

and then the rope would be tied to my dick?

OHHH!!!

Next time you try to make a joke, make sure it works ass clown.

mpimping · 03-16-2009, 10:59 AM

goto ******* or maybe njguido or a site with some serious lifters...

josephr25 · 03-16-2009, 11:07 AM

what's the difference between front and back? I tried front one time and couldn't get the technique right

xxForgedxx · 03-16-2009, 12:24 PM

Quote:

Originally Posted by Kampfer

what's the difference between front and back? I tried front one time and couldn't get the technique right

Not really sure, if I could guess I'd say front squats were geared more towards your back?

MrHarris · 03-16-2009, 07:35 PM

If I remember correctly front is geared for your front thighs, back is geared for most of your legs including your gluts

jdink · 03-16-2009, 10:31 PM

Quote:

Originally Posted by PBmadness

Don't substitute. Keep working on it.

Weight on your heals. Chest up. The load should be resting on your shoulders (front delts). Hands should still be holding onto the bar, but not supporting the weight. Keep those elbows up.

I'm doing front squats today too. Good luck.

+1

When you do front squats open your hands and let the bar roll back into your finger tips. This will let you rest the bar on your front delts and help with the wrist pain.

Zephyr15 · 03-16-2009, 11:54 PM

Quote:

Originally Posted by just4kickz

cross your arms instead?

I never even bothered with the technique you're trying because I knew it would hurt like crazy for me. Try getting under the bar and crossing your arms over the top as suggested.

The tradeoff with the "crossed arms" technique is that you have to focus more on maintaining proper form because as you tire your shoulders will want to drop. If you let them drop the risk of the bar sliding off your shoulders increases.

jdink · 03-17-2009, 01:19 AM

The reason for not crossing your arms is that it has no carry over to the Clean & Jerk. If you are never planning on doing Clean & Jerks, then I guess you can go ahead and cross your arms...

BMW_TT · 03-17-2009, 01:34 AM

Overhead squats > *squats.

Los Angeles · 03-17-2009, 01:49 AM

ever tried dumbell squats w/ your arms by your side?

jdink · 03-17-2009, 01:50 AM

Overhead Squats are to Snatch as Front Squats are to Clean & Jerk.

Back Squats will allow you to do a higher load, which will develop a stronger kinetic chain. Overhead squats well help to develop the shoulders/upper back more. Front Squats are good imo because they force you to stay on your heals at high weights, or else you will lose the bar forward.

Bobby_Light · 03-17-2009, 10:55 AM

Alternatives-

Cross Arms Front Squat
Zercher Squat
Short Step Lunge
Sumo Deadlift
Bulgarian Split Squat

Zephyr15 · 03-17-2009, 11:03 AM

Quote:

Originally Posted by jdink

The reason for not crossing your arms is that it has no carry over to the Clean & Jerk. If you are never planning on doing Clean & Jerks, then I guess you can go ahead and cross your arms...

You're absolutely right on that, but because (guessing here) 95% of people haven't even heard of clean and jerks I doubt he'll know what he's missing.

I only clean and press. Tried overhead squats once and failed miserably.

03-15-2009, 05:01 PM	#1
xxForgedxx Lieutenant 635 Rep 516 Posts Drives: Slow/Fat Join Date: Aug 2008 Location: USA iTrader: (1)	Front Squats: What can I use to substitute it? I am trying out a new 3 week workout and one of the three days has front squats in it. I've tried and I can't get my arms parallel to save my life and it's extremely taxing on my wrists. What can I do to substitute it?
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03-15-2009, 05:49 PM	#2
PBmadness New Member 9 Rep 26 Posts Drives: Red Wagon Join Date: Jan 2008 Location: Bay Area, CA iTrader: (0)	Don't substitute. Keep working on it. Weight on your heals. Chest up. The load should be resting on your shoulders (front delts). Hands should still be holding onto the bar, but not supporting the weight. Keep those elbows up. I'm doing front squats today too. Good luck.
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03-15-2009, 07:04 PM	#3
just4kickz boku no namae ha... 346 Rep 11,023 Posts Drives: 2006 BS 330i Join Date: Feb 2006 Location: S. Bay Area, CA + Newark, NJ + ChiCity + True Blue iTrader: (11) Garage List 2006 E90 330i [0.00]	cross your arms instead? __________________ looking for a PreLCI Black Sapphire e90 front bumper without license plate holes "Akimbo shotguns. Broken wrists anyone? And don't give me that 'it's just a game' bull**. Where the are my akimbo interventions then?! One scope on each eye mother**er!!"
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03-15-2009, 07:34 PM	#4
mpimping Banned 876 Rep 336 Posts Drives: gti Join Date: Sep 2006 Location: ny,ny iTrader: (0)	your dick...
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03-16-2009, 10:59 AM	#7
mpimping Banned 876 Rep 336 Posts Drives: gti Join Date: Sep 2006 Location: ny,ny iTrader: (0)	goto ******* or maybe njguido or a site with some serious lifters...
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03-16-2009, 11:07 AM	#8
josephr25 Major 73 Rep 1,456 Posts Drives: 2008 E92 335i Join Date: Aug 2008 Location: Irvine, CA iTrader: (2) Garage List 2008 BMW 335i Coupe [0.00]	what's the difference between front and back? I tried front one time and couldn't get the technique right
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03-16-2009, 07:35 PM	#10
MrHarris yodog 206 Rep 5,021 Posts Drives: '86 Corolla Join Date: Jun 2007 Location: Diamond Bar, Ca iTrader: (5) Garage List 2009 BMW [10.00]	If I remember correctly front is geared for your front thighs, back is geared for most of your legs including your gluts __________________ 2009 E92 M3 \| Alpine White \| Black Extended \| Advan RS \| Turner Test Pipes \| Dinan Axle-Back \| OETuning \| Eibach Springs \| UUC SSK \| VRS Front Lip \| VRS Type I Diffuser \| Matte Black \| RPi Scoops \| MS Filter \| Yokohama AD08 \| F1 Pinnacle Special Thanks: Gintani \| OETuning \| eAs
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03-17-2009, 01:19 AM	#13
jdink Major 53 Rep 1,332 Posts Drives: '08 E90 335i 6MT Join Date: Jan 2008 Location: Portland, OR iTrader: (0)	The reason for not crossing your arms is that it has no carry over to the Clean & Jerk. If you are never planning on doing Clean & Jerks, then I guess you can go ahead and cross your arms... __________________
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03-17-2009, 01:34 AM	#14
BMW_TT Colonel 240 Rep 2,547 Posts Drives: E92 335i Join Date: Aug 2007 Location: Dallas, TX iTrader: (4)	Overhead squats > *squats.
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03-17-2009, 01:49 AM	#15
Los Angeles Steve Forte Rio 153 Rep 2,392 Posts Drives: 08' 328i Join Date: Aug 2007 Location: 90036 iTrader: (0)	ever tried dumbell squats w/ your arms by your side?
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03-17-2009, 01:50 AM	#16
jdink Major 53 Rep 1,332 Posts Drives: '08 E90 335i 6MT Join Date: Jan 2008 Location: Portland, OR iTrader: (0)	Overhead Squats are to Snatch as Front Squats are to Clean & Jerk. Back Squats will allow you to do a higher load, which will develop a stronger kinetic chain. Overhead squats well help to develop the shoulders/upper back more. Front Squats are good imo because they force you to stay on your heals at high weights, or else you will lose the bar forward. __________________
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03-17-2009, 10:55 AM	#17
Bobby_Light Major 66 Rep 1,352 Posts Drives: E36 M3 Join Date: Aug 2007 Location: SoCal iTrader: (14)	Alternatives- Cross Arms Front Squat Zercher Squat Short Step Lunge Sumo Deadlift Bulgarian Split Squat
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