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This is a discussion on Front Squats within the Training Zone forums,----- Ok so I think I'm holding the bar wrong when I'm doing front squats. I'm using a cross over grip ...
Ok so I think I'm holding the bar wrong when I'm doing front squats. I'm using a cross over grip to hold the bar and I have been getting the worst bruises on my shoulders. Last week I got a small one and it was starting to go away and then I had to do front squats again on Monday and low and behold I have the bruise the size of texas on my shoulder! Any hints on how to hold the bar?? I would greatly appreciate any suggestions! Thanks!
here is a good pic
[url]http://doubleyourgains.com/wp-content/uploads/2008/09/crossfit-girl-front-squat.jpg[/url]
and this is how I do mine
[url]http://www.fatloss.healthproductreport.info/images/front_squat_start1_small_copy.jpg[/url]
The second one is how I am holding it but by the time I finish the last rep the bar has started to roll down my arm a little bit...maybe I need gloves...
I think comfort/bruising is more a question of the size of your delts. Before my last bulk, my collarbone was the point of friction against the bar, and so front squats were a virtual impossibility for me until I gained some mass there.
I personally wouldn't advise using the smith machine in the meantime. It won't properly simulate the range of motion of a front squat. You're better of sticking to free weight back squats or other squat variations. Good luck! If you need any other tips, please do post.
The Following User Says Thank You to alphawoman For This Useful Post:
I think comfort/bruising is more a question of the size of your delts. Before my last bulk, my collarbone was the point of friction against the bar, and so front squats were a virtual impossibility for me until I gained some mass there.
I personally wouldn't advise using the smith machine in the meantime. It won't properly simulate the range of motion of a front squat. You're better of sticking to free weight back squats or other squat variations. Good luck! If you need any other tips, please do post.
X2! Dont use the smith...stick with a BB, even without weight until you get the form down.
They do rough up the delts a lil bit...but the workout to the quads is worth a little redness
Nic- my quads are always shaking by the time i'm done and the amount of wight on there has definitely improved...
Ok I wish I had taken a picture of the bruise and posted on here earlier because it was not just red we're talking a bruise probaly two inches by two inches and the way it was it almost looked like a hand gripping my arm!!! And I had a small one on my left shoulder as well so I definitely got some funny looks when I went out and I would tell people how at work I got them and they were like, so that's your story huh? Really?? Cuz if it was something else you really think I would be showing it and not trying to cover it up??
I think comfort/bruising is more a question of the size of your delts. Before my last bulk, my collarbone was the point of friction against the bar, and so front squats were a virtual impossibility for me until I gained some mass there.
I personally wouldn't advise using the smith machine in the meantime. It won't properly simulate the range of motion of a front squat. You're better of sticking to free weight back squats or other squat variations. Good luck! If you need any other tips, please do post.
That's what I figured about the smith machine!! I've recently learned that it is not the machine to use for really any exercises so I wil definitely be staying away from that!!
Nic- my quads are always shaking by the time i'm done and the amount of wight on there has definitely improved...
Ok I wish I had taken a picture of the bruise and posted on here earlier because it was not just red we're talking a bruise probaly two inches by two inches and the way it was it almost looked like a hand gripping my arm!!! And I had a small one on my left shoulder as well so I definitely got some funny looks when I went out and I would tell people how at work I got them and they were like, so that's your story huh? Really?? Cuz if it was something else you really think I would be showing it and not trying to cover it up??
Thanks for all the advice ladies!!
Try using a clean type grip instead of crossing your arms/hands...I feel its easier on the delts this way.
Try using a clean type grip instead of crossing your arms/hands...I feel its easier on the delts this way.
Exactly. You'll have to build up some tolerance to it as well... remember when you first started soing back squats and you likely got some serious bruises on your back? Either from lack of muscle there or simply not being used to it? Same principle.
I started doing front squats in the last month... Started with 45lbs and somehow miraculously got to 95lbs the first workout.... KILLER bruises on my delts. Couldnt stand to do the same weight the next week. I've since dropped to endless reps at 45-60lbs and Im not bruising nearly as badly... slowly upping the weight seems to be the way to go until my form is perfect.
I started front squat with the cross grip and soon found the clean grip MUCH easier. The only rough part is my wrists. They KILL when finished.
If you still want to use the cross grip, try wrapping a towel around the bar and always wear a sleeved (short or long) shirt on that day. Or at least a shirt that covers your entire front.
That's what I figured about the smith machine!! I've recently learned that it is not the machine to use for really any exercises so I wil definitely be staying away from that!!
Thanks for the help!!
My pleasure! I'll be looking forward to hearing about your progress! Front squats really are a fabulous exercise.
Ladies, I was just getting ready to post a question about a substitute for front squats when I saw this thread. Truth is, these kill me!!! I am an easy bruiser and my delts are a mess now! I feel like to wrists and delts give out long before my quads are fully exhausted!
This can't be the only great option for direct quad work, right? is there a substitute out there so I can stop walking around looking like my boyfriend beats me up???????
Ladies, I was just getting ready to post a question about a substitute for front squats when I saw this thread. Truth is, these kill me!!! I am an easy bruiser and my delts are a mess now! I feel like to wrists and delts give out long before my quads are fully exhausted!
This can't be the only great option for direct quad work, right? is there a substitute out there so I can stop walking around looking like my boyfriend beats me up???????
Help!
There are tons of different quad exercises, so you dont HAVE to do front squats BUT personally, I think all little brusing is worth the progress I've made in my quads. I wear my brusies with PRIDE!!!! Just like the ones on my shins from doing deads
If it bothers ya that much, there are many squat variations....regular, hack, sissy, split squats ect...
There are tons of different quad exercises, so you dont HAVE to do front squats BUT personally, I think all little brusing is worth the progress I've made in my quads. I wear my brusies with PRIDE!!!! Just like the ones on my shins from doing deads
If it bothers ya that much, there are many squat variations....regular, hack, sissy, split squats ect...
I would love to keep at them, but I just don't feel like my quads are getting the work they need because my wrists and delts can barely handle the weight I am using (which, right now is the 45lb bar and 60 lbs more).
Maybe I will give it another week and see if I can suck it up. I would really love my quads to see the benefit! Thanks girl
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