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TOPIC: Form Problem with Front Squats

 
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October 12, 2012 9:43 AM
I'm doing front barbell squats with New Rules. You're supposed to lift the bar at chest height and let it roll back on your fingers. This may sound bizarre, but my fingers are extremely hyper-extensive (i.e. double-jointed). Normally I can almost bend them completely backwards with little pain, but putting 50lbs on them is a different issue. This freaking HURTS. My theory is that they just don't have the sturdiness that other people's fingers have, like the chick in the pics in the book who actually seems to be able to do this.

I've been just holding the bar front of me with a normal overhand grip. Is this modification a big deal?
October 12, 2012 9:56 AM
Could eventually put a lot of stress on your wrists. The bar should actually rest across your deltoids and upper chest. Some people actual have the bar there and their arms folded in an x in front their chest with palms on the bar and elbows pointing out. You would need a rack to take the bar off\on for this vs power cleaning the weight up though.
Edited by FullOfWin On October 12, 2012 9:59 AM
October 12, 2012 10:08 AM
Thx. I'm using a rack for the exercise. I may have to try the arm crossing thing. All I know is when I try to roll that bar back on my fingers it feels like someone's trying to break them.
October 12, 2012 10:10 AM
Think more of it resting on your front deltoids and sternum area.
October 12, 2012 10:11 AM
QUOTE:

Think more of it resting on your front deltoids and sternum area.


I'll try that. It sucks too because I have nothing on my sternum but skin, but not as much as it hurt my poor digits.
October 12, 2012 10:13 AM
Mostly on the delts. Sternum for backup. Or alternatively do back squats. Or bigger alternative do a better routine than NROL (gasp) that doesn't have front squats. Or one that does.
October 12, 2012 10:15 AM
Yer joking, right? You have actually seen some of the women who've been doing New Rules, right?
October 12, 2012 10:20 AM
Just watched this video and thought maybe it would help.

http://www.youtube.com/watch?v=Tl-aVaCPs0o
  18262944
October 12, 2012 10:21 AM
It's probably a mobility issue.
Front squats suck for people who aren't flexible, very uncomfortable.

Look on mobilitywod.com for some mobility stuff for wrists and triceps.


http://www.youtube.com/watch?v=Un1PDhrU3h0
October 12, 2012 10:24 AM
Thanks, guys. happy I will be pulling up these videos when I get away from work.
October 12, 2012 10:29 AM
QUOTE:

Yer joking, right? You have actually seen some of the women who've been doing New Rules, right?


No, I was quite serious
October 12, 2012 10:38 AM
Focus on putting your elbows forward and up, making a meaty shelf for the bar to sit on. Your fingers are only holding the bar in place; they're not supposed to support the weight.
  28503205
October 12, 2012 3:07 PM
QUOTE:

Focus on putting your elbows forward and up, making a meaty shelf for the bar to sit on. Your fingers are only holding the bar in place; they're not supposed to support the weight.


That's actually a very good explanation. Thanks!!!
October 12, 2012 3:15 PM
QUOTE:

QUOTE:

Yer joking, right? You have actually seen some of the women who've been doing New Rules, right?


No, I was quite serious


(Pssst! I ignore you now. tongue Did ya see what I did there?)
October 12, 2012 3:18 PM
QUOTE:

Focus on putting your elbows forward and up, making a meaty shelf for the bar to sit on. Your fingers are only holding the bar in place; they're not supposed to support the weight.


that's a good explanation. try to avoid the crossed arms form. you can lift more and be more stable with your hands in contact with the bar.

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