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- This topic has 7 replies, 4 voices, and was last updated 10 years, 8 months ago by
Nathan Richer.
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01/03/2014 at 11:59 pm #70682Jake StrahmParticipant
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01/04/2014 at 6:21 am #73638[email protected]Participant
I’d be more than happy to have such a “nice-looking” front squat.
Try to get your foot more straight and turning out your hip when initiating the FS and see if there is a difference.? -
01/04/2014 at 12:45 pm #73640Nathan RicherParticipant
it looks like your analysis is mostly correct although i did not see lower back rounding, it could be rounding if you have a pelvic fault/butt wink. i also see that your knees are pushing too far forward of the feet.
good video on knees:also on arching:and butt winking:some suggestions on what to work:also some posture stuff:http://www.mobilitywod.com/2012/05/torque-and-trunk- stability-part-1-how-to-stand/
http://www.mobilitywod.com/livewebinars/the-big-engine- anatomy-and-function-of-the- lumbar-spine-and-pelvis- complex-2/ -
01/04/2014 at 12:47 pm #73641Nathan RicherParticipant
also i would practice air squating for a while to make sure you get your form down before loading yourself with weight. don’t want to damage yourself before you’re ready.
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01/04/2014 at 2:23 pm #73642Bailey MartinezParticipant
Try to tighten and brace your core more. That should help a ton. I’ve noticed that when I front squat, I get way more core engagement in order to brace my spine than during a back squat.
Also, if you’re feeling any kind of fatigue, soreness, or pain in the lower back – the bracing of the core should help a ton as well. I find that I get this effects when squatting and running. Engaging the core always does the trick for me.
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01/09/2014 at 9:44 pm #73726Jake StrahmParticipant
Focused on tightening my core more.
Still buttwink at the bottom! =Right knee also hurt for some reason after the second rep 🙁 -
01/10/2014 at 10:50 am #73733Nathan RicherParticipant
it is hard to tell but it looks like your hands are open. i would make sure you grip the bar. never lose control of weight, even if its light and don’t build bad habits for later one when its critical!
when you descend, feel as though your body were maintaining the exact same position/orientation as you descend. see if you can hold it straight up and down the whole way. you’ll have to brace strongly for this.are you squeezing your glutes on the way up? often if you only use your quads to get up and not any posterior chain muscles, this will inevitably lead to knee problems.i actually don’t see a butt wink – do you feel one happening?also try to point your feet straight and not at an angle. this will help you generate more torque.you should brace, 20% torso and 20% glutes. then descend while trying to screw your legs outward into the ground (without rotating your feet).i can see a little bit of your front view – you may experiment with different feet widths. if your feet are too close together, it will be hard to descend with good form; likewise if they are too wide. however, i think that being slightly wider than the shoulders will help you open up space at the hips for your body to descend into. so you can play with your stance width, perhaps a little wider, to see if that helps. -
01/10/2014 at 3:32 pm #73742Nathan RicherParticipant
I should also say that my coach tells me that a proper front squat only requires your upper legs to go slightly below horizontal not all the way down to the bottom. so to avoid the possibility of injury, you can start there, and then work up to getting lower alongside mobs and smashing..
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