*** The 2015 Gym Rats Thread ***

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Really can't get the hang of front squat, back squat okay 100kg x5 but front squat kills my hands, can't get elbows up enough to get my hands back. Tried crossed arms but just hurts like hell.

Is there any difference in the exercise front / back squat?
 
maccapacca said:
Really can't get the hang of front squat, back squat okay 100kg x5 but front squat kills my hands, can't get elbows up enough to get my hands back. Tried crossed arms but just hurts like hell.

Is there any difference in the exercise front / back squat?
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Front is quite Quad dominant compared to back IIRC, also really nails your core. I cross hand grip when doing them it can take some getting used to to get the bar in a position that doesn't strangle you or lay right on the pressure points but if you just take an empty bar and play around with positioning you should be able to get it.
Also start very light, don't base your starting weight on your back squat.
 
tom_e said:
Front is quite Quad dominant compared to back IIRC, also really nails your core. I cross hand grip when doing them it can take some getting used to to get the bar in a position that doesn't strangle you or lay right on the pressure points but if you just take an empty bar and play around with positioning you should be able to get it.
Also start very light, don't base your starting weight on your back squat.
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Pretty much. It could be hurting the hands because your shoulder mobility is rubbish (internal/external rotation, so do capsule and lat stretches)... Which given your training history is quite probable.

If you do low bar back squats, then fronties will definitely be a new experience. In terms of muscle activation, there is a slight bias with front squats but as tom_e suggests, the real work comes in with the core: they are murder on the lower back to do properly. They are as close to goblet squats as you can get with a barbell so see how you get on with that movement (start light, naturally)

Based on your complaint type, you are not keeping your core sufficiently upright. Fun test will be to do some zombie front squats and see how you move: if the bar falls off, you aren't doing it right...
 
Just looked back, last time we did front squat was mid October.

Think the problem is I'm mixing it up so much I'm probably not nailing basic lifting.

Monday - Crossfit
Wednesday - MMA / Boxing
Friday - Something not always the same depending where I am
Saturday - MMA / Boxing
 
maccapacca said:
Just looked back, last time we did front squat was mid October.

Think the problem is I'm mixing it up so much I'm probably not nailing basic lifting.

Monday - Crossfit
Wednesday - MMA / Boxing
Friday - Something not always the same depending where I am
Saturday - MMA / Boxing
Click to expand...

Does Crossfit; wonders why the basics are not where they should be. ;) :D
 
maccapacca said:
Just looked back, last time we did front squat was mid October.

Think the problem is I'm mixing it up so much I'm probably not nailing basic lifting.

Monday - Crossfit
Wednesday - MMA / Boxing
Friday - Something not always the same depending where I am
Saturday - MMA / Boxing
Click to expand...

Would comment, but don't want to upset ;)
 
8 months is a long time and he's not exactly massive by anything other than tabloid standards, all he really needed to do was cut.

His training for dancing on ice last year would have built a pretty good foundation of muscle.
 
tom_e said:
8 months is a long time and he's not exactly massive by anything other than tabloid standards, all he really needed to do was cut.

His training for dancing on ice last year would have built a pretty good foundation of muscle.
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Maybe I'm just skeptical about all of this. I just know trained hard for 4 months while in Falklands and ate big I didn't gain half the muscle that guy has.

I've been a good size in past but it took me a lot longer than 8 months.

Its like Christian Bale gaining about 20kg between The Machinist and Batman begins. I appreciate having a nutritionalist and professionals at hand could achieve a lot but I feel the rest is down to basic human ability to grow.
 
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