Front Squats and My Shoulders...

[coffee-guy]

Whenever I do front squats I always end up with a f'ed up shoulder for a few days afterwards. I used to think it was because my shoulders were not big enough to handle the weights I was doing etc but I think it has something to do with the weight just pulling down on the joint too much. I typically stop at 225 because the weight just feels like anything more would pop my shoulder out. I cross my arms and keep my chin up etc making sure to not let the bar choke me or roll forward onto my arms etc. I've resorted to doing them on the smith machine and I can go heavier but I don't get the full a2g range of motion and my legs don't feel half as whooped as they do when I go with free weights on this exercise.

What gives? Any tips? Anyone else just worked through it? Anyone else just stick with lighter weights?

[Shibby]

I found that after I hit a certain weight, I just couldn't control it like I use to. The negatives started to out weight the positives.

[beefcake]

I've seen a harness that you wear that has pegs that you rest the bar on for front squats. G-S knows about it. Front squats always has the bar digging into my shoulder socket. No bueno.

[NYCmitch25]

Originally Posted by beefcake

I've seen a harness that you wear that has pegs that you rest the bar on for front squats. G-S knows about it. Front squats always has the bar digging into my shoulder socket. No bueno.

http://frontsquatharness.com/New-Template-for-FSH.htm

[NYCmitch25]

not a requirement. find something else no need for injury.

[coffee-guy]

Thanks for the help guys - I figured it was just one of those things - although I HATE knowing that I'm being held back by something that simple...

[Alin]

Originally Posted by fog_hat1981

Whenever I do front squats I always end up with a f'ed up shoulder for a few days afterwards. I used to think it was because my shoulders were not big enough to handle the weights I was doing etc but I think it has something to do with the weight just pulling down on the joint too much. I typically stop at 225 because the weight just feels like anything more would pop my shoulder out. I cross my arms and keep my chin up etc making sure to not let the bar choke me or roll forward onto my arms etc. I've resorted to doing them on the smith machine and I can go heavier but I don't get the full a2g range of motion and my legs don't feel half as whooped as they do when I go with free weights on this exercise.

What gives? Any tips? Anyone else just worked through it? Anyone else just stick with lighter weights?

I had to avoid them especially when going heavy because of same thing.

[mindstar]

try an olympic grip, elbows forward, fingers back, bar on finrger tips. It's a hard switch at first, but it helped me out....no more clavical pain.

[JUICE]

i did them for a while and the same thing happend to me, it was killing my shoulders. I had to stop doing them. My joints would hurt afterwards.

[Control]

Originally Posted by fog_hat1981

Thanks for the help guys - I figured it was just one of those things - although I HATE knowing that I'm being held back by something that simple...

All I do for quads is regular squats and a few variations of leg presses. If I had access to a really good leg extension I might use that but I doubt it.

[coffee-guy]

Originally Posted by mindstar

try an olympic grip, elbows forward, fingers back, bar on finrger tips. It's a hard switch at first, but it helped me out....no more clavical pain.

I tried this out today - I went lighter than normal but I really liked the way it felt on my shoulders (except my wrists hurt quite a bit???) - I didn't feel like the weight wanted to run down my arms so it wasn't trying to pull me forward and my shoulders didn't feel anything etc...

[SonofBone]

Originally Posted by fog_hat1981

I tried this out today - I went lighter than normal but I really liked the way it felt on my shoulders (except my wrists hurt quite a bit???) - I didn't feel like the weight wanted to run down my arms so it wasn't trying to pull me forward and my shoulders didn't feel anything etc...

Does seem like it could be a good bit of weight on your wrists. I bet wrapping your wrists would be beneficial.

[Taylor]

my shoulders are red and bruised for days after front squats....i rarely do them anymore. If I do its usually a lighter weight to end the workout, to get whatevers left out

[mindstar]

It kills my wrists, but I have teeny tiny wrists (6") so i thought it might be ok for you bigger guys. You do get used to it, and wrapping can help...right now, you've got to give your forearms a chance to catch up (in flexibility) to the weight you can push with your legs. Frustrating, but eventually worth it.

edit: really work on getting your elbows as high as possible...

[coffee-guy]

Originally Posted by mindstar

It kills my wrists, but I have teeny tiny wrists (6") so i thought it might be ok for you bigger guys. You do get used to it, and wrapping can help...right now, you've got to give your forearms a chance to catch up (in flexibility) to the weight you can push with your legs. Frustrating, but eventually worth it.

edit: really work on getting your elbows as high as possible...

I'm definetly going to have to work on my form for a while seeing that this is a new way of doing things BUT it has a ton of potential for an exercise I REALLY like...

I don't think my elbows were up at all and I'm sure my hands were too close together but it's a work in progress so no worries....

Thanks for the help......

BTW - small joints can be a blessing if you're ever going to compete....

[mindstar]

I'm seriously thinking of competing in 08...and I've heard that small joints are good for it...they're a pain in the ass for lifting though

anyways glad I could help...now I only owe you about a dozen or so...lol.