Help with front squats

**Mister** · Posted On: 5/14/2012 12:13pm

I've started doing front squats lately as part of my routine and ****...

I can't get low with a steep back angle unless I get on my toes even with no bar and no weights...

I can low bar back squat my own body weight 75kg and am very flexible.

Everytime I front squat it ends up being a back squat (back angle not steep enough) I think of squatting between my legs instead of sitting back in a chair but if I squat between my legs I can only do it if I get on my toes and my heels slightly leave the ground.

I'm tall (6 feet) and I think I have long legs...I believe in his book Mark Rippetoe (Page 233, Starting Strength 2nd Edition) mentioned something about that not being an appropriate build for front squatting.

I don't think it's my build, so what the hell am I doing wrong?

Even if I squat against a wall I get on my toes beyond a certain depth, and my knees go waaaaaaaaaaaay past my toes.

**Res Judicata** · Posted On: 5/14/2012 4:30pm

Hard to say without video. Back squats are hard to to wrong, actually-if you go too far forward, the weight falls.

Start with goblet squats. http://www.t-nation.com/free_online_...let_squats_101

Watch this too if you have time. This is long but pure gold.

Alt

**TheRuss** · Posted On: 5/14/2012 9:27pm

Could be form or flexibility. Video would help; preferably shot from the side with you using an empty barbell or PVC pipe.

**blue-dragon** · Posted On: 5/15/2012 5:31pm

Originally Posted by Mister

Even if I squat against a wall I get on my toes beyond a certain depth, and my knees go waaaaaaaaaaaay past my toes.

Is that all the time or just doing a front squat? That doesn't sound very flexible at all. I just tried doing what you are doing wrong and I didn't feel any activation in my hamstrings or lower back. It might be a hip mobility issue but I need to see it on a video.

**Lindz** · Posted On: 5/15/2012 6:17pm

Originally Posted by Mister

Even if I squat against a wall I get on my toes beyond a certain depth, and my knees go waaaaaaaaaaaay past my toes.

That's not an error. The only way to stop your knees going past your toes is to lean forward more, which you can't do without dumping the weight.

**TheRuss** · Posted On: 5/16/2012 1:39am

Originally Posted by Lindz

That's not an error. The only way to stop your knees going past your toes is to lean forward more, which you can't do without dumping the weight.

One or both heels leaving the ground during a squat is an error.
Knees extending "way" in front of the knees is most likely an error as well.

**Mister** · Posted On: 5/16/2012 8:46am

Yes I used way with lots of a to emphasize the grave situation here.

I understand knees past toes is not bad.

I also understand that it is impossible without video to tell me what exactly is wrong, I gave it a shot in case it were a common problem.

Next time I hit the gym I will have videos for you.

Also thank you for taking the time to answer.

**TheRuss** · Posted On: 5/16/2012 10:04pm

Originally Posted by Mister

Yes I used way with lots of a to emphasize the grave situation here.

I understand knees past toes is not bad.

I also understand that it is impossible without video to tell me what exactly is wrong, I gave it a shot in case it were a common problem.

Next time I hit the gym I will have videos for you.

Also thank you for taking the time to answer.

Cool. Actually, if you could shoot a rep or two from the side and then from the front (remember, no weight on the bar), that'd let me check how your stance is and how your knees are tracking.