Front sQUat Problem - UK-Muscle Body Building Community

Troy McClure · 17-07-2007, 10:21 AM

Can any one help? ive been trying to incorporate front squats "back" into my workout routines. I have real trouble doing them as the movement plays havoc with my left shoulder. When doing the movement my shoulders (the left in particular) are fatiguing way before the quads. I've had pretty severe injuries to both shoulders so Im guessing that this could be something to do with it (both injuries which I with some reading and help from a sports physio, rehabbed successfully)

FYI im doing the exercise with a hand over hand style (right hand to left shoulder/trap, left hand to right shoulder)

I read about a device known as the mantaray :

http://www.qfac.com/gear/mantaray.html ****

Ive heard it can be used for the front squat and is supposed to take the load off of the delts and distribute it the chest and clavicle (???).

Im not sure how effective it would be.... is it just another gimmick??

*** also of thought you guys N gals might be interested in another little product QFAC sell which I picked up:

E-Z Grips:

http://www.qfac.com/gear/ezgrips.html

These little babies basically give your DB's or BB a thicker handle

**Tinytom** · 17-07-2007, 10:32 AM

The majority of front squat problems come from people placing the bar on their shoulders and not their clavicles.

Try this method

1. Walk up to the bar on the rack with hands by the sides

2. Position your clavicaleso that the bottom bit (where the pecs meet at the top of the chest) is pushed against the bar

3. Bring your arms up in front of you straight while still pushing against the bar

4. Cross arms.

You should now have th bar firmly lodged onto your clavicle with the arms only as steadying aids.

This method defiinately helps.

Troy McClure · 17-07-2007, 10:36 AM

thanks tom I'll try getting into position the way you;ve described

just one other thing I posted the wrong product should have been the 'stingray":

http://www.qfac.com/gear/stingray.html

anyone would think Im plugging for Qfac !!!

thanks

invisiblekid · 17-07-2007, 10:39 AM

Ninepack swears by his stingray.

I've not found the need yet, but as the weight goes up I'm sure it would come in handy.

welly · 17-07-2007, 11:14 AM

Just ordered my Stingray from www.adfit.com. I know Im a wimp but having used Ninepacks on a few occasions I think they are well worth it. And with the exchange rate as it is at the moment its a good time to buy.

Ollie B · 17-07-2007, 11:32 AM

cross your arms when you front squat. that will take the pressure off your shoulder.

Troy McClure · 17-07-2007, 11:54 AM

.....like I said brother, I'm currently using the cross hands (right hand to left shoulder, left hand to right shoudler) not theOlympic clean style grip as my wrists just aren't flexible enough.

......and thanks invisible; if NinePack swears by it then I'm sold.

rokurota · 24-08-2007, 12:48 PM

use a clean grip and lower your pondage see how it goes

17-07-2007, 10:21 AM	#1 (permalink)
Troy McClure semi skilled Join Date: Mar 2006 Location: Springfield Posts: 98	Front sQUat Problem Can any one help? ive been trying to incorporate front squats "back" into my workout routines. I have real trouble doing them as the movement plays havoc with my left shoulder. When doing the movement my shoulders (the left in particular) are fatiguing way before the quads. I've had pretty severe injuries to both shoulders so Im guessing that this could be something to do with it (both injuries which I with some reading and help from a sports physio, rehabbed successfully) FYI im doing the exercise with a hand over hand style (right hand to left shoulder/trap, left hand to right shoulder) I read about a device known as the mantaray : http://www.qfac.com/gear/mantaray.html ** Ive heard it can be used for the front squat and is supposed to take the load off of the delts and distribute it the chest and clavicle (???). Im not sure how effective it would be.... is it just another gimmick?? * also of thought you guys N gals might be interested in another little product QFAC sell which I picked up: E-Z Grips: http://www.qfac.com/gear/ezgrips.html These little babies basically give your DB's or BB a thicker handle

17-07-2007, 10:32 AM	#2 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,883	Re: Front sQUat Problem The majority of front squat problems come from people placing the bar on their shoulders and not their clavicles. Try this method 1. Walk up to the bar on the rack with hands by the sides 2. Position your clavicaleso that the bottom bit (where the pecs meet at the top of the chest) is pushed against the bar 3. Bring your arms up in front of you straight while still pushing against the bar 4. Cross arms. You should now have th bar firmly lodged onto your clavicle with the arms only as steadying aids. This method defiinately helps. __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

17-07-2007, 10:36 AM	#3 (permalink)
Troy McClure semi skilled Join Date: Mar 2006 Location: Springfield Posts: 98	Re: Front sQUat Problem thanks tom I'll try getting into position the way you;ve described just one other thing I posted the wrong product should have been the 'stingray": http://www.qfac.com/gear/stingray.html anyone would think Im plugging for Qfac !!! thanks

17-07-2007, 10:39 AM	#4 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: Front sQUat Problem Ninepack swears by his stingray. I've not found the need yet, but as the weight goes up I'm sure it would come in handy. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

17-07-2007, 11:14 AM	#5 (permalink)
welly Newbie Trainer Join Date: May 2006 Posts: 33	Re: Front sQUat Problem Just ordered my Stingray from www.adfit.com. I know Im a wimp but having used Ninepacks on a few occasions I think they are well worth it. And with the exchange rate as it is at the moment its a good time to buy.

17-07-2007, 11:54 AM	#7 (permalink)
Troy McClure semi skilled Join Date: Mar 2006 Location: Springfield Posts: 98	Re: Front sQUat Problem .....like I said brother, I'm currently using the cross hands (right hand to left shoulder, left hand to right shoudler) not theOlympic clean style grip as my wrists just aren't flexible enough. ......and thanks invisible; if NinePack swears by it then I'm sold.

24-08-2007, 12:48 PM	#8 (permalink)
rokurota ol weightlifter Join Date: Aug 2007 Posts: 5	Re: Front sQUat Problem use a clean grip and lower your pondage see how it goes

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