Your video will begin in Stronger Front Squat Tip Posted on Fri, 14 November 2014 in Squat Videos by Wodnation 1539 Views 0 0 So we got this question about how to perform a front squat from our friend JT Frieze in Germany. Basically he’s partaking of several different training programs including CrossFit Endurance. He’s watched my videos and he sees that there’s consensus amongst all the resources he’s been using that front squats are a fantastic exercise. In my opinion, one of the best. I put front squats and dead lifts right at the top of must-do exercises. And one of the reasons why is because if your f*cked up, you’re front squat is going to be f*cked up, right? And if you’re f*cked up, your dead lift is going to be f*cked up. You’ve got to fix yourself to do those exercises, you see? So there’s a lot of exercises, they’re great exercises, but you could be a degenerate and then just do the exercises in a degenerate fashion. Those two exercises, if you are a degenerate, or you just lack the posture, strength, and ability, flexibility, motility to be able to do the thing, you just won’t be able to do it. And you can either send me a question on how to fix it or just throw it out the window and say it’s a bad exercise like most people do. They are just going to say those are bad exercise, they’re no good for you. Problem is that you’ve got to fix yourself. So what I’m going to offer you. Here’s our friend JT’s problem. He recognises that the elbows need to be up high. You’ve got to create a rack position or the clean hold position when holding the front squat. Which means your elbows have got to be high. But what he’s experiencing is the more he raises his elbows, the more the bar goes into his throat and chokes him, right? So this what it looks like when our buddy is front squatting. Hopefully you can see me. So he’s getting into the front hold position really well. You know my flexibility is not the greatest but I can do it and this is how I typically do it, right? My elbows are up but what’s happening is my friend, our friend, is choking himself. And If you notice, what I had to do in order to choke myself was I had to create a thoracic kyphosis. I had to increase a curvature of my midback. So here, I have good posture. I’m very flexible throughout my entire spine for the most part. But if you’re choking yourself, it means you have a forward head posture. And a forward head posture is a manifestation of an over-curavature in your mid back and an overextension of your cervical spine. So you end up looking like this. I’ll pass out. There’s no way you can possibly do it. My elbows are going up and the thing is, you are contradicting yourself. You’re throwing your elbows higher and you’re jamming the bar deeper and deeper into your throat. So what do you do? Do you just say front squats are bad? No. You ask your Elliott. And what I’m going to offer you is what I’ve offered multiple people throughout the years that I’ve been creating this videos. And it is that you’re going to work on your posture. No choice about it. Your thoracic spine is probably rigid and fixed in a kyphosis. You’ve got to work on mobilising your mid back. That’s the first place I would begin because that’s where you’re experiencing the dysfunction. Like what I’ve mentioned in other videos or one that I’ll upload pretty soon, if you affect the curvature of one portion of your spine, you’re also going to have to address all of the others. So the bottom line is you’re going to work on your posture. And the way you work on your posture is by stretching and strengthening. You have to use corrective stretches, corrective strengthening. These are the things that I talk about in my advanced video courses. And by bringing full instantaneous access to rotation to all of your joints, improving your bio-mechanics. I can tell you right now exactly what muscle are tight just because you told me that you had that problem. Your sternical mastoid, the muscles on your neck, your upper trap, all these muscles in the back of your neck, are really, really tight. These ones are really, really weak. So you got to stretch these ones, strengthen these ones. I’ve made videos about how to strengthen your neck. Watch it. You also probably have very tight biceps and very tight pec minor and that causes a situation where you slump forward. You probably also have tight upper abdominals. Rectus abdominus. You probably do a lot of crunches. If you’re a body builder, you probably do a lot of crunches. What that does is it drops your sternum. Causes you to medially rotate, causes your shoulder girdle to drop forward, and increases your thoracic curvature, right. And then your lower back could be a manifestation of two things. You could kind of follow through with a tail tucking situation. You know, the tail tucked under. Or your body may be compensating by tipping your hips forward and creating a Donald Duck. I would say like a Donald Duck where your butt is stuck out because you’ve got a really big arching little back or a Pink Panther where you’re tucked under, right? So, I wish I could give you a simple answer but the fact is, you’re going to have to work on these things. You’ve got to fix yourself so that you can front squat. And that’s why front squats are such a great exercise. Can’t do it if your dysfunctional. That’s it, man. Good luck. Hope that helps. Talk to your next time.