front squats question

[IceBergSLiM]

I like them except for the pain in the shoulders is this normal?

 

[brikis98]

If this is one of your first times using the "clean rack position", it's natural for the muscles in your shoulders (the deltoids) to be a little tender and the skin to be a bit red from having the weight on them. This is no different than the pain in your traps the first few times you do back squats. Your muscles will get used to it, your skin will thicken, and the pain will go away. However, if you're experiencing pain in your rotator cuff or somewhere else in the shoulder, that probably means you didn't rack the weight properly.

 

[SociallyChallenged]

Originally posted by: brikis98
If this is one of your first times using the "clean rack position", it's natural for the muscles in your shoulders (the deltoids) to be a little tender and the skin to be a bit red from having the weight on them. This is no different than the pain in your traps the first few times you do back squats. Your muscles will get used to it, your skin will thicken, and the pain will go away. However, if you're experiencing pain in your rotator cuff or somewhere else in the shoulder, that probably means you didn't rack the weight properly.

Or if you're potentially putting some sort of active resistance into holding the weight, that may leave you with some shoulder pain; but like brikis said, it should be resting on you like a back squat. I've seen some people try to actually hold the weight in an isometric-like position, which is not good at all. If you feel yourself tensing up in the upper body much, you may need to rethink where the bar is and such.

 

[IceBergSLiM]

Originally posted by: brikis98
If this is one of your first times using the "clean rack position", it's natural for the muscles in your shoulders (the deltoids) to be a little tender and the skin to be a bit red from having the weight on them. This is no different than the pain in your traps the first few times you do back squats. Your muscles will get used to it, your skin will thicken, and the pain will go away. However, if you're experiencing pain in your rotator cuff or somewhere else in the shoulder, that probably means you didn't rack the weight properly.

cool that makes sense.

 

[EvilYoda]

Yeah, most people will start out with a fairly limited ROM...as you improve, you'll be able to pull your elbows more through and up, which will help keep your back upright.

 

[IceBergSLiM]

Originally posted by: EvilYoda
Yeah, most people will start out with a fairly limited ROM...as you improve, you'll be able to pull your elbows more through and up, which will help keep your back upright.

i actually when with an arms cross grip.

 

[brikis98]

Originally posted by: IcebergSlim

Originally posted by: EvilYoda
Yeah, most people will start out with a fairly limited ROM...as you improve, you'll be able to pull your elbows more through and up, which will help keep your back upright.

i actually when with an arms cross grip.

Use the clean grip instead. Much better control over the bar and it has carry over to other lifts, such as the clean, OH press, etc. Check out the Stronglifts Front Squat Tutorial for more info.

 

[IceBergSLiM]

Originally posted by: brikis98

Originally posted by: IcebergSlim

Originally posted by: EvilYoda
Yeah, most people will start out with a fairly limited ROM...as you improve, you'll be able to pull your elbows more through and up, which will help keep your back upright.

i actually when with an arms cross grip.

Use the clean grip instead. Much better control over the bar and it has carry over to other lifts, such as the clean, OH press, etc. Check out the Stronglifts Front Squat Tutorial for more info.

I tried that first I really don't have that flexibility.

 

[brikis98]

Originally posted by: IcebergSlim

Originally posted by: brikis98

Originally posted by: IcebergSlim

Originally posted by: EvilYoda
Yeah, most people will start out with a fairly limited ROM...as you improve, you'll be able to pull your elbows more through and up, which will help keep your back upright.

i actually when with an arms cross grip.

Use the clean grip instead. Much better control over the bar and it has carry over to other lifts, such as the clean, OH press, etc. Check out the Stronglifts Front Squat Tutorial for more info.

I tried that first I really don't have that flexibility.

Work on it. It doesn't take too long to develop and it's worth it. It also helps to realize that in the clean grip, you don't actually hold the weight in your hands - it's entirely supported by your shoulders. In fact, you could completely let go with your hands as shown in these pictures and this video. The only role of your hands is to just provide a little support to prevent the bar from rolling off your shoulders. For that purpose, if you lack flexibility, you can just keep a couple fingers on the bar.

 

[EvilYoda]

Originally posted by: brikis98

Originally posted by: IcebergSlim

Originally posted by: brikis98

Originally posted by: IcebergSlim

Originally posted by: EvilYoda
Yeah, most people will start out with a fairly limited ROM...as you improve, you'll be able to pull your elbows more through and up, which will help keep your back upright.

i actually when with an arms cross grip.

Use the clean grip instead. Much better control over the bar and it has carry over to other lifts, such as the clean, OH press, etc. Check out the Stronglifts Front Squat Tutorial for more info.

I tried that first I really don't have that flexibility.

Work on it. It doesn't take too long to develop and it's worth it. It also helps to realize that in the clean grip, you don't actually hold the weight in your hands - it's entirely supported by your shoulders. In fact, you could completely let go with your hands as shown in these pictures and this video. The only role of your hands is to just provide a little support to prevent the bar from rolling off your shoulders. For that purpose, if you lack flexibility, you can just keep a couple fingers on the bar.

You'll get used to it pretty quickly - having weight on the bar will help you stretch your shoulders and elbows. You really can't avoid it if you hope to eventually do any oly lifting.

 

[conorvansmack]

I used the cross-arm grip for a while for the same reason, poor flexibility. I starting mixing in some sets with the clean grip and noticed much better control over the bar, especially when my technique would break down.

Once I got used to it and developed enough flexibility in my fingers and wrists, it's not a problem.

That Greg Everett video still kicks ass. He's a freaking animal.

 

[EvilYoda]

We have a guy at our box that does the clean to shoulders w/o hands...he's a beast. Really nice guy though!