I've forgotten how to front squat

[Yael Grauer]

I've forgotten how to ride a bike...I mean, front squat. They say you never do, but um, it happens.

Background: just finished phase 1 of Cressey's Max Strength program. It's a four day , Mon/Tues/Thur/Sat split. Some metcon on Wed/Fri with Sun rest; they give time between the Thur and Sat workouts. It's also got a lot of mobility work thrown into a really long warmup.

Have always been quad dominant, but noticing my hamstrings are starting to catch up in the past 4 weeks. This has helped with everything else and really screwed up my FS.

My knees don't know where to go. I'll be too far on one side and then too far on the other. I am leaning forward/rounding my back where I used to have near-perfect form. I am doing 115 or so instead of 165 or so and still screwing up.

Anybody have any insight?

[Kevin Shaughnessy]

You need a coach to yell at you?

[Derek Weaver]

Any chance of video of the problem?

[Yael Grauer]

Derek, yeah, I could have my boyfriend do some vid, I guess.

Kevin, I don't think yelling would help... I do have people giving me pointers (like, your knee is too far over or you're not wide enough) but it's like everything I fix I mess up something else. And it's such an elementary movement for me that it's weird.

I can do it perfect with no weight; maybe I'll try with just the bar.

[Arien Malec]

Frankenstein squats. Rack the bar on your delts, put your arms out parallel to the ground, and front squat. Start with the bar, and move the weight up. Gives immediate feedback to poor form.

[Blair Lowe]

Goblet squat?

[Yael Grauer]

Good stuff. I love the goblet squat. Was thinking of just doing front squats with just the bar and move up.

[Mark Fenner]

Goblet squat?

x2. +1.

All taken from Dan John, three variations that I do almost daily:

1. Pause at the bottom and rock around. Actively drive the knees out with your elbows. I find it useful to think about actively pulling with my hip flexors.

2. Rhythmic goblet squats. Up and down, no pause, better form (bigger chest, less tail tuck) each rep.

3. Bootstrappers (goblet squat directly to RDL position ... i.e., "hips down" to "hips back" with no "hips up and forward" in-between). Really, really opens up my hamstrings for the low position.

Also, don't forget the humble overhead squat for helping with low-position problems. Don't just do these in your workout warmup. Spread them throughout the day "greese the groove" style. I bet that a week will do it for you.

Best,
Mark

PS If they work so well, why do I have to keep doing them? Well, like many (most?) of us, I sit all day with shortened hammies and hip flexors. So, it's a constant battle.