The front squat is one of those exercises that is beloved by strength coaches for its ability to challenge many areas of the squat. Athletes, however, don’t always share the same affinity for the front squat. If you struggle with the front squat, try a few of these tips.
Stuff a 1-inch wedge under your heels and go heels-elevated. This will help with maintaining and upright torso which will in turn make it easier to support the bar on your shoulders and relieve some of the stress on your elbows and wrists.
Modify your grip with straps or “the genie”. If flexibility in the shoulders or elbows is limiting your ability to comfortably rack the bar then try wrapping straps around the bar and gripping those instead. If you’re still struggling, use “the genie”. The genie has you balancing the bar on your shoulders with your arms crossed in front.
Slow it down. Often times when we’re doing uncomfortable movements, the tendency is to race through them to get it over sooner. This can lead to movement compensations that we might be unaware of. Reduce the weight and slow the movement down so you can practice doing it in a more comfortable manner.
Front squat @20X1 5-5-5-3-3-3
Post weight to comments.
As many rounds and reps in 12 minutes of:
15 kettlebell swings
15 push-ups
75 skips
*WOD tips*
Keep that kettlebell TIGHT to your body in the bottom of the swing
Keep the push-ups STRICT. Nobody wants to see you humping the floor.
Post rounds and additional reps to comments.
Challenge Accepted
Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.