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  1. #1

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    Help with front squats

    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.
    Last edited by Mister; 5/14/2012 12:17pm at .

  2. #2

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    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.



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  3. #3
    TheRuss's Avatar
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    Could be form or flexibility. Video would help; preferably shot from the side with you using an empty barbell or PVC pipe.
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.

  4. #4

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    Quote Originally Posted by Mister View Post


    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.

  5. #5

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    Quote Originally Posted by Mister View Post

    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.

  6. #6
    TheRuss's Avatar
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    Quote Originally Posted by Lindz View Post
    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.
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.

  7. #7

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    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.

  8. #8
    TheRuss's Avatar
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    Quote Originally Posted by Mister View Post
    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.
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.

  9. #9

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    Hi guys here are two videos as promised of the best form I could do.





    My heels didn't leave the ground this time but I believe it looks just like a back squat and my back angle is not steep enough.

  10. #10

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    Can you get your elbows any higher?

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