Saturday, 22 March 2014

My Nemesis: Front Squats

I really don't like Front Squats...
When I was doing crossfit style routines, Front squats were done with 5kg - 15kg preloaded barbells or bumpers. They were done for high amounts of reps and for time. There was never an instance where form was corrected. So unfortunately the barbell was unracked where comfortable and was mostly coordinated with another exercise like Front Squat + OH Press, or Clean + Front Squat. 
It was when I made the switch to Powerlifting that the Front Squat appeared in my program, I just cringed every Monday when it came up in my program and used KB's instead. I never made the effort to learn to do them properly. So anyone who knows me well knows I hate Barbell Front Squats. I hate them so much I bought an SSB to eliminate the duty of front unracking.

However after the SSB v Ankle incident, I wont use that bar on my current Force USA rack until safety slings are installed, or new pins made up. So I am forced to make friends with Barbell front squats in the meantime. 

I was front squatting in the 40kg range for reps with the SSB but I'm finding my upper body wants to dip forward with the Olympic Barbell. I am aiming to get back up to repping minimum 40kgs with the Barbell. My last 1rm check was a 60kg Front Squat.


Mobility:

My previous Chest/shoulder injury seems to have loosened up my shoulders and back enough to unrack correctly. My main mobility issue is in the wrists. 
I am still doing a banded dynamic warm up routine to get the upper body flexible and warm. 

Videos:

Barbell: Front Squats 22.5kg x 8 March 2014
SSB: Front Squat 65kg 1 Rep Max - November 2013
Barbell: Front Squat 30kg x 5 - July 2012 @ PTC Sydney

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