flexibility for front squat

[mike27]

hi all

I want to work on improving my flexibility to front squat the standard way. i normally front squat with crossed arms, elbows up etc

ive started doing dislocations,band work,pull aparts above the head

static chest stretches, straight arm low end ROM flys. db rotator cuff, cables rotator cuff exercisers

looked into also trying light hang cleans to loosen up

last time i was on the front squats.. was able to do them fine with the 'crossed arms' front squat, but find it digs into my shoulders too much.

ofcourse someone will say HTFU and just do it

im trying that too :twisted: lol

thanks

[Mike Zero]

Triceps are the big one, lats second biggest IMO.

Best tricep stretch:

But with a band looped around your elbow.

[mike27]

cool, ill add that in

yeah rolling on the lats too

so use the band to pull on the elbow for the stretch. in a rack.. 8)

[tinytraps]

and work your wrist flexibility too. As apart of my warmup I would sit in the bottom position for sets of 10-20s really focusing on keeping elbows high and torso upright.

[BeastBuilder]

Yea bro, Mike's got a good point, Tricep flexibility is a big part of being able to clean grip it, can also do that stretch sitting down with a heavy DB, feels awesome !!

Also have you tried front squatting and holding onto straps wrapped around the bar instead if flexibility is such an issue ?

I personally don't do it cos I can get into a clean position easy enough but know a few boys who do and they won't even listen to trying to change their ways cos they love it so much :pfft:

[BeastBuilder]

Also just realised who it was that was asking

Could always come join Eastside, we have a front squat harness that makes it easy as, and helps get a massive pump in ya quads doing high rep sets cos your upper back doesnt give out first

[bang_bang]

Also just realised who it was that was asking

Could always come join Eastside, we have a front squat harness that makes it easy as, and helps get a massive pump in ya quads doing high rep sets cos your upper back doesnt give out first

is coach paying u a commission bro..?

[Monarchking]

Any tips on the front squat regarding upper back caving when pushing out of the hole?

I get to a certain depth with a nice upright back, but then drop in and on the way back up back rounds.

core weakness, upper back weakness or both?

[mike27]

yeah ill be down at ESBB on the 3rd for a look, then look at joining up next year for some coaching/technique advice etc

yeah ive tryed using straps on the bar, ill try all these things out and see how i get on :twisted:

[BeastBuilder]

Also just realised who it was that was asking

Could always come join Eastside, we have a front squat harness that makes it easy as, and helps get a massive pump in ya quads doing high rep sets cos your upper back doesnt give out first

is coach paying u a commission bro..?

Haha, nah boss, just wanting to get gcs down there and help people get stronger !! I should ask though :pfft:

Any tips on the front squat regarding upper back caving when pushing out of the hole?

I get to a certain depth with a nice upright back, but then drop in and on the way back up back rounds.

core weakness, upper back weakness or both?

This can often be instead of being weakness can be due to lack of thoracic spine mobility and flexibility bro, it's hard to judge without being there and seeing your posture and stuff in person but try doing some T-spine mobility drills, foam rolling and also possibly tennis ball rolling if you are really tight, beware this is painful

Could also be Upper Back weakness as well but if your deads and stuff are strong then it shouldn't be.

A test you can try for T-spine mobility is standing against a wall with your back basically flat against the wall and back of your hands and forearms on the wall with your elbows at a right angle like you are about to do a shoulder press and slowly move your hands up above your head keeping contact with your hands, forearms, shoulders, most of your back and ass, if you can get your arms overhead without too much arching of your lower back you're fine but if you can't I would work on the foam rolling and the like.

Hopefully that helps

yeah ill be down at ESBB on the 3rd for a look, then look at joining up next year for some coaching/technique advice etc

yeah ive tryed using straps on the bar, ill try all these things out and see how i get on :twisted:

Good man, plenty of that to go around ! Look foward to meeting you in person

Yea bro, try different things, see what works for you

[mike27]

agile 8,foam rolling,stretching etc seems to be helping a load!

also trying a 'balance' class for a go :shifty:

will see how it all runs with sheiko

i plan on agile 8 as the warm up each day with some of the added stretches,rolling etc

then on non-weights day do a 60min sesh on rolling,stretching,mobility etc.

:nod:

[BeastBuilder]

agile 8,foam rolling,stretching etc seems to be helping a load!

also trying a 'balance' class for a go :shifty:

will see how it all runs with sheiko

i plan on agile 8 as the warm up each day with some of the added stretches,rolling etc

then on non-weights day do a 60min sesh on rolling,stretching,mobility etc.

:nod:

Good ideas bro, sounds like a plan, Agile 8 is mostly lower body flexibility stuff so I would definitely add in tricep, lats and t-spine mobility stretches in with it, sounds like you will though so should work out well :nod:

Dunno about doing that class though, hope you aren't expecting those when you come down to Eastside :pfft:

[mike27]

yeah just doing balance for a change

some very flexible females in there! :shock: :shifty:

[tozza118]

I reckon rack position is real important - it also took me ages to get my flexibility up enough to sit happily in the hole with elbows up high. Also been real useful for cleans, squat cleans, etc etc.

Best stretch that got me there was standing in one of those stretchy bands, and stretching out your arm down your back with elbow sticking up.

For lower body, nothing beats the Samson stretch for sorting out your hip flexors - took me ages to get the flexibility but has been so worth it!

Videos are also the way to go for any technique stuff, keeps you inspired, motivated, and full of new ideas to try!

[mike27]

yeah being show some hang cleans at the momment which i may add in.

ill be trying some olly lifts at some point in the next few months

cool, cheers ill jump on utube and look up samson stretch

[mike27]

ahh yea... samson stretching ive been doing for the last 2months or so

working well and getting flexy!

im also doing 10-12 BW A2G squats in my warm up and cool down. pausing at the bottom