Your video will begin in How to Fix Your Front Squat Posted on Fri, 14 November 2014 in Squat Videos by Wodnation 90 Views 0 0 Alright, we’ve got this question here from our buddy Michael who wants to use the front squat ‘cause he heard Elliott Hulse say that it is one of the only four exercises that you need. And he’s correct. I really believe that the front squat is a quintessential exercise for becoming a stronger version of yourself mainly because it is not only a strengthener of the body, but it exposes all of your muscular imbalances. Be it overtight or immobile muscles and joints or literal weaknesses - muscles that don’t just turn on. So you just can’t do the front squat. You can’t, willy-nilly. Certain exercises, everybody can do. You hop on the machine and do leg extensions. Everyone can do it because it doesn’t really require joint integrity. It doesn’t require an absence of muscular imbalances, and it doesn’t require your nervous system to be activated very much at all. But exercises like the front squat require everything to work together. And that’s why it is such an important exercise. But it’s one of those exercises that a lot of people simply can’t do because they’re riddled with all kinds of muscle imbalances. So what I’m going to do is demonstrate the most common errors I see in the front squat, and then I’m going to give you little tips as to how you can progress up to it. You know, every time there is an exercise you can’t do, you’ve got to find a way to progress up to it. So that basically means if this is the benchmark, meaning here’s being able to do a proper front squat, you’ve got to ascend your program by chunking down the movement into different pieces. And work on those pieces individually in an integrated fashion in order to get you here. Does that make sense? So basically what I’m saying is you’ve got to work on upper body - sh*t, that’s wrong; and lower body - sh*t that’s wrong. Once we attack each of those individually, we can put them together and hopefully get an integrated movement that looks like a front squat. The upper body imbalances, here’s the thing, guys you’ve got to understand this. We like to break things down because it helps us to focus our attention on them but there’s no such thing as a single movement that doesn’t affect everything else. Your body, your mind, your nervous system, integrates everything about who you are and guess what - your environment. We are not separate. In any way, shape or form - mind, body, muscular system, joint to joint, and even human being to nature. It’s all one thing. But anyway, that’s not what this video obviously - it’s how to front squat. So watch me. One of the things that you’re going to see and hopefully you guys can see me well. We’ve got the new camera here so… I can’t really see what I’m doing. A lot of guys they want to grab it and they do this, right? And this is going to very quickly put a lot of pressure on your wrists. Your centre of gravity will be off, and you’re not simply going to front squat a lot ike this. You’re going to be tired. One of the things I tell people to do, right, is to roll it to your fingertips. Now look at that. You’re not holding the bar. In fact, the bar is just resting on your body. I’m not holding it with my fingers at all. In fact, I have to stretch - normally I can get my pinky on to there after a little bit of stretching, but I really don’t need to. And I have shown you guys stretches before, about how to stretch your hands. But let’s say you’re a little bit immobile or tight right now. You only need a couple of fingers. Then from that point, what you’ve got to do is extend your thoracic spine. So look at this. If I do this, it’s just going to break my fingers because I have thoracic khyphosis. I’m flexing up my upper back. What you need to do is, what I tell people to do is show your boobs off. Imagine you’re a woman with a boob job. You want to show those off. Show off your boobs, bring your elbows in, and point them up. So now you’re in a good position to go. A lot of people, I mean, this is difficult as it is especially if you've been body building for a long time, you’ve got really big biceps, big shoulders. You’re just not going to be able to do that. Being able to front squat requires flexibility in the upper body. That flexibility, that mobility is hampered by lots of bulk. That’s why Olympic lifters if you notice, don’t have big biceps. There’s not a lot of bulk up here. They’re not doing a lot of inclined bench presses. They’re trying to build the front of the shoulders. They’re not trying to build the biceps. You need mobility up here, flexibility, your ability to hold the bar so that it’s resting on your body. Remember that - you're not holding the bar, you’re resting it on your body. Now that’s difficult as it is, that’s the upper body. A lot of people are going to be challenged there. And there stretches that you can use. You got to stretch your lats, you got to stretch your biceps, you’ve got to use a foam roller, like I’ve shown you before, I’ll be using it on my journal, my training vlog, the bio-energetic stool where you lean over it, and it stretches your lats, and it mobilises your thoracic spine. You’re going to have to do extra mobilisation work if you just can’t do that part. Now, that’s one part of it. Remember, we will focus on it but you can’t just focus on that without considering what’s happening down below. Because they affect one another. But anyway, you’ve got to set up nicely here, right. If you guys can see me. And end up doing dumb sh*t like this, bending at the knees. The focus is going to be off. When you squat you bend at the knees, right? What you’ve got to do is you’ve got to focus on sitting your hips back, we’ve got to get to this position somewhere. I’ve got some restrictions also. You want to be able to do this while keeping your elbows up. But if you have restrictions that won’t allow your ankles to bend, what you can also do, watch how easier it is for me to do when I do it. This is why you use wedges or Olympic shoes. It forces a bit of a bend in the ankle then. It just means you’ve got tight ankles. You have to spend some time stretching it. If you can’t get down that low, so you can’t get down that low, what you’re going to want do next is take a bench, put it behind your butt, and just focus on sitting down that bench. So basically you’re setting yourself up with all those aids that support you in being able to do front squat, heels elevated and sitting back onto the bench. So that’s it. So if I have somebody who can’t front squat, if the thoracic extension is the problem, and the ankles and hip mobility is a problem, I will create a situation where we’ve got the plates under their feet, they’re sitting back on the bench, and also with the thumbs externally rotated, make them overhead squat. External rotation of the upper arms is associated with thoracic extension. So it’s all going to support your ability to mobilise those immovable joints that’s screwing you up from your ability to squat. Anyway, I hope that helps.