Front Squat Question...

[archive_Mr.Meat]

I know this belongs in the training forum but it probably won't get answered there...for a while.

When doing front squats at higher weight my upper back tends to round...was wondering if there is any specific excercise that targets this area (the middle to upper, inner back) directly. Since it seems to be the only thing stopping me from using a higher weight.

BTW any weightlifters out there wanna drop some hints

[Billy_Bathgate]

Arched Back Goodmornings

[Jonny Organon]

How much weight are you using?? I have done back squats in the past and believe it or not was getting 405 for an easy 10 reps at 175-180lbs. I stopped squating this way about a year ago because if my ass gets any bigger my legs will look retarded.

So in comes the front squats. I have been using these in every leg workout and always save them for the last exercise. The reason I do them last is to benefit from a pre-exhaustion method but also to keep me from using a heavy weight which would occur at the begining of the workout. Just for example I can easily squat 405 for reps but use 135 for reps on front squats. It places the same challange to my muscles but eliminates the need for heavy ass weight and possible injury. They are a much harder exercise than back squats.

Front squats in my opinion create a much better looking lower body than heavy back squats. Leave the crazy weight to the leg sled and hack squat. Anyways I'll shut up now....but to answer your question I would either drop the weight for higher more concentrated reps or use a pre-exhaustion or last exercise method.

Don't get me wrong, heavy ass weight is a must but not at the expense of form and function.

	ASS Nelson Montana

[archive_Flash]

how are you holding the wieght? Olympic style or the nazi arm cross thingy?

either way, try and lean back more and drive off your heels. if you start to lean forward, you'll notice that you have to counter by rounding your back and pushing with the balls of your feet. Also if your not using the olympic style grip on the bar give it a try and enjoy the wrist pain.

[Jae]

You can strength the "mid" part of your back with ( I don't know the name of this, so I am going to say Reverse Crunches)

Take a swiss ball (or bench) and position yourself so your stomach and upper abs are pressed into it. Then do like a very modified hyper extension movement. Just like you are doing crunches for your back. lean over the ball and then arch your back up and backwards. Like you are trying to make your shoulder blades and glutes touch.

Someone may know a better way to explain this or have a link to a pic. I do this and it has taken a lot of stress off my back area above my weightlifting belt when doing front squats.

[hooker]

When you do over 6 reps in the Front Squat, for reasons having to do with the average % of different kinds of muscle fiber (i.e. type 1, type 2, type 2a, etc...) in different muscle groups, your mid-back (rhomboids, etc...) will usually give out (or make the leverage nearly impossible, due to progressive loss of form) before your legs. This is assuming you hava a fairly common muscle fiber make-up in your body.
My advice is to keep reps at 6 or lower.

"Computer games don't affect kids negatively; I mean if Pac-Man affected us
as kids, we'd all be running around darkened rooms, munching magic pills and
listening to repetitive electronic music."
-Kristian Wilson, Nintendo, Inc.
1988

[dingleberry]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by hooker:
When you do over 6 reps in the Front Squat, for reasons having to do with the average % of different kinds of muscle fiber (i.e. type 1, type 2, type 2a, etc...) in different muscle groups, your mid-back (rhomboids, etc...) will usually give out (or make the leverage nearly impossible, due to progressive loss of form) before your legs. This is assuming you hava a fairly common muscle fiber make-up in your body.
My advice is to keep reps at 6 or lower.

"Computer games don't affect kids negatively; I mean if Pac-Man affected us
as kids, we'd all be running around darkened rooms, munching magic pills and
listening to repetitive electronic music."
-Kristian Wilson, Nintendo, Inc.
1988
<HR></BLOCKQUOTE>

Ditto

[archive_Mr.Meat]

I'm doing the squats with the olympic grip, I used to do them with the polka arm cross but since I'm trying to learn the olympic lifts right now (thought i would swich it up, and build some explosive strength) I better get used to the hand pain. Also I find I have more control over the bar.

I'm up to 265 lbs for 3 reps(stick to 5 or less on any set) the second/third being quite "sloppy", but ass to floor none the less.

I only squat! I cant use any machines since one of my legs is slightly longer then the other thus it feels like one of my legs is gone pop out of its sockets at the hip joint.

So I guess the answer is more squats, I guess i can't complain I love squats.

	ASS Nelson Montana

[archive_Flash]

If your not doing high reps and your holding the bar like a man [img]/infopop/emoticons/icon_wink.gif[/img], then heed billy's advice.

Good Mornings. they are a great compliment to squatting (front or back)

[archive_Mr.Meat]

Ya, I'll throw in some good mornings, don't have one of them balls at my gym though.

I'm also working on "core stability" so it should help with that as well.

Anyway thanks for the replys...

[jimm]

do you do fairly heavy bent-over reverse dumbell laterals ? should strengthen the upper dorsal torso.( you can really crank on those when you're used to them).

[Curious George]

Arched back good mornings are a great exercise for that. Not a very large range of movement but specifically targets that general area.

Ab work and lower back work are a must for the core strength. If abs are week, lower back will get sore from doing most of the work and vice versa.

Take Good Care,

Cg

[archive_Mr.Meat]

Ok so how do I do the arched back good mornings, and is there any differance between these and regular good mornings...does any body gotta good animation link? Want to do em right the first time so they dont turn into "Hospital Reps!!

thanks

"Cause there is nothing worst then a man on an ether binge"

[dingleberry]

Barbell hack squats are a good alternative to mix into your squat routine.