Tips for improving front squat strength?

[Sho'Nuff]

Hi All -

Many of you know that I started Crossfit a while back. It has been a life changing experience for me in many ways. I've lost a ton of weight, gained a lot of strength, and (unexpectedly) a lot of self confidence.

Recently I have found that I am far more into the weightlifting aspect of crossfit than I am into the metcons. It is not uncommon now for me to metcon only 2-3x a week, and to spend 60-90 minutes 2-3x a week working on various lifts. It has been fun as I am starting to see strength gains that are similar to what I saw when I first started crossfitting 18 months ago.

At the moment, one thing I'm really trying to work hard on is my clean and jerk. I'm pretty solid up to about 230lbs, but my clean technique is really hindering my ability to go higher. Up to 230lbs I can power clean the weight just fine by "going wide" with my feet. But any heavier than that and I have trouble getting under the bar. My trainer says this is normal and that I need to learn to squat clean (or, at least, to clean with a dip instead of going wide with my feet). He also said the best way to start doing that is to work on front squats.

That said, I'm finding front squats to be pretty frustrating. Right now my 1RM back squat is ~310lbs, but my 1RM front squat is only ~180lbs, which is a huge difference. I think some of that difference has to do with mobility, some with core strength, and some with the fact that I tend to be very quad dominant when it comes to squats.

Apart from just front squatting more, what are some other things I can do to improve front squat strength? Are there particular exercises that you have found to work (or not)? Any interesting tips for improving mobility related to front squats, etc.?

Thanks in advance.

TLDR - OP is looking for exercises, routines, tips, etc. that are specifically targeted towards improving front squat strength (apart from just front squatting more).

 

[blackdogdeek]

Can you post a vid?

 

[deadlyapp]

The key to front squats is staying upright as possible and really driving with your elbows. Core strength and mobility may have something to do with it, but if your hips are mobile and you've opened them properly (and your back squat is basically testament that you at least somewhat know what you're doing), then there's not a lot more that can be done there.

Recommended mobility from me would be:
- Open your wrists up, this is as easy as planting your palm on the ground, both towards and way from you and rocking it back and forth to open them up more. This will allow you to get the bar settled back into your shoulders more
- Open your shoulders for the front rack position. I usually do this in a few ways with a band: band overhead, facing away, holding it in hand with my arm backwards in external rotation; Band against the bottom of my elbow in the front rack position, driving elbow down against the resistance as much as possible; bar on rack with weight, put arm in front rack and with a band on the other side of the bar put it on the bottom of your elbow and open the front rack as much as possible.

Otherwise you can try supplementing with equipment - if you aren't using lifters or a weight belt, both will probably help you.

Outside of that, there are some cues that may help you, but without seeing how you lift now it's hard to coach you on that. Lifting and getting more proficient is your best bet.

As far as your cleans and getting more comfortable getting under it, I'd suggest lots of hang cleans, both in the full hang (knee level) and high hang (thigh / hip crease). This forces you to be explosive with the hips and drop immediately. I had a lot of trouble not power cleaning 185+ but now can squat clean easily at those weights and higher.

 

[pauldun170]

Hi All -

Many of you know that I started Crossfit a while back. It has been a life changing experience for me in many ways. I've lost a ton of weight, gained a lot of strength, and (unexpectedly) a lot of self confidence.

Recently I have found that I am far more into the weightlifting aspect of crossfit than I am into the metcons. It is not uncommon now for me to metcon only 2-3x a week, and to spend 60-90 minutes 2-3x a week working on various lifts. It has been fun as I am starting to see strength gains that are similar to what I saw when I first started crossfitting 18 months ago.

At the moment, one thing I'm really trying to work hard on is my clean and jerk. I'm pretty solid up to about 230lbs, but my clean technique is really hindering my ability to go higher. Up to 230lbs I can clean the weight just fine by "going wide" with my feet. But any heavier than that and I have trouble getting under the bar. My trainer says this is normal and that I need to learn to squat clean (or, at least, to clean with a dip instead of going wide with my feet). He also said the best way to start doing that is to work on front squats.

That said, I'm finding front squats to be pretty frustrating. Right now my 1RM back squat is ~310lbs, but my 1RM front squat is only ~180lbs, which is a huge difference. I think some of that difference has to do with mobility, some with core strength, and some with the fact that I tend to be very quad dominant when it comes to squats.

Apart from just front squatting more, what are some other things I can do to improve front squat strength? Are there particular exercises that you have found to work (or not)? Any interesting tips for improving mobility related to front squats, etc.?

Thanks in advance.

TLDR - OP is looking for exercises, routines, tips, etc. that are specifically targeted towards improving front squat strength (apart from just front squatting more).

https://www.youtube.com/watch?v=lhC4vtY2A0M

If your form is good you can try Front Squat 21's

 

[Sid59]

need a video to see your front squat and back squat form. You also didnt mention if you BS lowbar or high bar.

Power Cleaning more than than you can clean or FS is good indication of:
- weak core
- back rounding, poor t spine mobility
- poor ankle mobility
- poor wrist and front rack mobility

 

[Sho'Nuff]

Can you post a vid?

I will once I get a chance to take one.

 

[Sho'Nuff]

need a video to see your front squat and back squat form. You also didnt mention if you BS lowbar or high bar.

Power Cleaning more than than you can clean or FS is good indication of:
- weak core
- back rounding, poor t spine mobility
- poor ankle mobility
- poor wrist and front rack mobility

Highbar backsquat.

The bolded parts are probably big players in my case. The ankle mobility issue is largely addressed with lifting shoes. I can't improve mobility of my left ankle any other way (barring surgery) as I have a bone spur on the bottom front of my left tibia that doesn't let it slide over the talus bone of my left foot. Without lifters, the heel of my left foot will always be off the floor when I squat, front or otherwise.

 

[Zivic]

if you want a better front squat, do more front squats.... it really is that simple.

it likely won't help you much on your cleans. Movements like that are more about things like technique and speed once you reach a certain point; and it sounds like you have reached that point.

 

[moonbogg]

I recently started doing front squats myself. It took a couple weeks before it stopped hurting like hell, primarily my wrists really. Also, it works the core like crazy and SOMEHOW it seems to stress the abs, but since the weight is trying to fall forward, I don't see how the abs come into play, but they do.
Anyway, I have made great progress with regard to my confidence and comfort doing front squats. I noticed I was struggling because I wasn't upright enough and the weight wanted to roll off my shoulders. I fixed that. Anyway, I got better by doing more front squats. Sorry man that's all I got for you. I can make a vid if you want a good laugh at a weak guy doing front squats lol.

 

[Koing]

Post a video.

Stretch wrists, eblows a lot.

To front squat you need to learn to set your position better. 99% of people do not set their position correctly before ANY EXERCISE/ LIFT.

Big breath
brace abs
Shoulders up
chest up
Load the legs,
Squat down,
Push knees out,
Chest up,
Drive up,
Chest up
Squeeze glutes

Job done.

Weak quads and trunk strength are the most likely causes of why people have much lower front squat to back squat ratios. And the fact that you've probably spent a lot longer FS than BS. If you are a good FS you can't up to at least 85%
You need to do more bar work when you are learning to lift.

3reps x 10sets then get on with increasing some weights. It's VERY important to learn good habits and to make sure you can move PROPERLY with the bar.

POSITION
RYTHEM

Are very important to making a good Cn.

Koing