Continuing off of last Friday’s post, we’ll cover just a few of the things that can trip us up while executing a proper front squat. A lot of the faults from the air squat can occur during the front squat so those fixes can be applied here as well. Only the new problems arising from placing the load in the front racked position will be addressed briefly today.
Letting the Bar Get Away From You
This can be remedied by driving the elbows high and allowing the bar to roll onto the fingertips. A loose grip on the bar is important here since the it should be resting on the shoulders receiving little support from the hands and wrists.
Dropping the Chest While Letting the Elbows Fall
Again, elbows play a crucial roll in fixing this problem. High elbows are not an easy position to achieve but the athlete must fight to maintain them especially while driving out of the bottom of the front squat.
These are just some quick fixes to some common flaws in the front squat but each of us can and most likely will have unique issues when performing the various movements. Your coaches will most certainly be there to help address them if and when they arise. I also found some great posts (Front Squat Compromise and Think of It As Potential Potential) both written by Kelly Starrett. He has some great points on warming up for the Front Squat and its execution.
WOD – 6.26.09
Max Sumo Deadlift 7×1
Cash Out: PVC Fran
Wasn’t able to do today’s WOD due to busy work day. Did 150 wallballs for time in the morning though. 6:57 (20#).