Try the straps! Or just go zombie. To be honest I much prefer just letting the bar sit there on its own zombie style to cross arm or straps haha but if you're proficient with either of those it would be super disadvantageous to not grip the bar at all.
its not that hard to get the needed mobility for that...i would say its 100% worth it because upper back tightness is much better with "clean grip" imo
@@lilhazestings278 Not even trying to be arrogant, but, be 300lbs and bench in the 500s. It would be a chore and not worth the payoff to attempt to get the mobility for a non competition (powerlifting) lift. I also front squat 550lbs, so there's that. In most cases I would agree with you though.
In about 2.5 the months I'll be able to hit a 315 beltless ATG front squat. In a couple weeks I'll probably hit 315 parallel with a belt though. Can't wait! Hope you hit 405 soon!
85kg lifter with 170kg front squat checking in. Really good tips and cues I wish I knew years ago when I started. The cue for driving up with your elbows works great and is a great "natural" way of maintaining correct posture. I barely think about my back positioning as long as I mentally cue to have my chest and elbows facing forward and the rest just falls into place. Great video/channel mate, I'll be sure to point others to this guide, you really have a great way with words. And a highly impressive front squat you have there!
6:40 holy shit almost dumped a bar because of this on my first working setting that made me do a deload. going down 1/3 felt like 85kg was 300kg lol will try the head back tip next time and keep on my progression. sic vid
Great vid coach! I was wondering what your thoughts are on replacing the bench press with weighted dips+OHP combo for complete and balanced pressing strength?
I am trying to get strong in the zombie front squats, but I have the problem that I am always going too deep because when I try to stop at parallel my knee hurts a lot. Any suggestions to fix this?
My current front squat is 55 lbs below yours. I'll catch you eventually lol. But on another note, I absolutely love front squats. Especially now that I've gotten good at them.
Great and informative video. Thanks for making it. Quick question regarding the bounce out the bottom off the calf and Achilles tendon. Since this bounce shifts the knees back and engages the posterior chain, is it a better to stop above that point and keep the superior position rather then having to rebend the knees, If my focus is building my quads? Thanks again.
I wouldn't cut the ROM short, personally. However, my advice in the final step is mostly as a means of regaining position that had been "lost" so to speak. Obviously you would be better off maintaining as upright of a torso as possible the whole way up and never losing that position in the first place, but imo, it''s kind of the natural chain of events of a front squat that uses a meaningful amount of weight.
Basically when I use the clean grip, my elbows point towards eachother infront of my body, if that makes sense. Almost like my humorous has done a chest fly, while still gripping the bar, for another analogy. This puts a lot of torque on my elbow and causes tendonitis. Any thoughts?
“But Alec why u not maek helpful free videos and be a hater???” Very helpful video. I am not sure if I’m on the level to implement front squats but I am interested in building up the mobility and technique now so that when I am there I can have the mobility to begin working my way up via progressive overload. One question: in the video, you mentioned using the elbows to drive the movement up. However, I’m starting strength, Mark suggests driving the chest up and now the elbows to maintain a more upright position. What are your thoughts on that and what made you go the elbows up route?
I'm just basing it on my experience with the movement. The elbows end up being a "proxy" for the upper back on this exercise (they also give you an easy visual of how good or bad your positioning is), so if you focus on driving the elbows up high then you tend to keep the upper back braced harder and it is less likely to collapse on you. Now part of the learning process will be inevitably having your upper back collapse on you, but then you'll learn what it feels like and you'll get better at avoiding it!
I think in many cases it will for sure. That's always been the case for me. However, I'm sure it would be someone specific to the individual. Also, if you just really suck at front squatting it's probably not going to carryover. You have to be able to at least use meaningful amounts of weight.
In do clean grip with full hand. I'm also going to start varying my squats weekly, cause doing the same every single week doesn't work... Jefferson's are next!
I’m a novice lifter but looking to start one of your programs. I’ve worked out on and off but I would say I have good form and mobility on my back squat. Should I first build a solid foundation with my back squat before introducing front squats ir is it fine to just start off with front squats from the beginning?
I see no reason why you can't start working on front squats right away. I have many of my clients do this. The 2 movements complement and build one another.
Front squats! Ha. Seriously though the zombie front that I showed in the video will help strengthen the upper back and teach you to keep it extended during a deep squat while not requiring quite the same overall level of mobility. Also you can practice thoracic extensions before training by propping your elbows on a bench and extending the thoracic spine. Foam rolling can also help.
hey Alec, front squat is hurting my right collarbone dude(yeah just right). Is this a kind of settlement problem? Idk but every week it gets bruised. :D
Hmm it could be that your right lat is a little bit tighter than your left lat which is preventing you from keeping that right elbow up high and causing the bar to settle into the collarbone. If you don't film your sets you should start so you can see what's going on.
Damn that hip drive gonna kill me it's just 2nd nature since I've been training and now that I wanna train front squats I can see this is gonna be a problem.
Hey Alec, I noticed that you reply to alot of people here! I really admire that just subbed today. I just have two questions for you. 1. Have you ever dealt with quad tendonitis? I'ts kinda holding me back but I can work around the pain and the discomfort goes away when I'm completely warmed up and i'm pain free for the rest of the work out. 2. Do I need to strengthen my wrists? I almost got my head chopped off last week on a heavy bench session, I had no spotters. My wrists just gave up on my way up and dropped the 285lb bar mid air. ua-cam.com/video/zsYxEzEfbyU/v-deo.html I do not bench with a suicide grip. Thanks man
@@thon993 in re your first question, if by quad tendonitis you mean patellar tendonitis (front of the knee basically) I would invest in a resistance band and do several sets of terminal knee extensions against the band every single day (like 3 sets of 20-30 spread throughout the day every single day) and just try to pump as much blood into the tendon as often as possible until it remodels itself and the pain goes away. Discomfort is to be expected at first, however out right pain would signal that you may want to seek an alternative path. For the second question, first thing I would do is check the equipment. If the sleeves don't spin well or the bar is bent even the tiniest but then that can cause reverberations that can shake the weight out of your hands. There's a reason sleeves are designed to spin without much resistance and bent bars are considered dangerous to use.
@@EnkiriElite I'm gonna look into resistance band training thanks. As for the bar sleeves, I had no clue about that info I'll be more careful next time. Thanks Alec
Ever tried zombie holds while lifting and kicking one leg at a time as you walk? Me neither, though it would be called “Walking Frankenstein...Barbell Hold”...I’m calling it now...gotta trademark this new exercise. Not..so..SERIOUS!!!
So serious question Alec, how would you program leg and posterior training if you were restricted to 125lbs. I have focused on lunges and bulgarian split squats alongside a lot of sprinting and jumping but I really feel like my posterior chain is really really lacking since the only "lower back training" I do is rows and suitcase deadlifts. Honestly suitcase dealifts and carries are mainly for core training.
That's a tough spot to be in man. Anyone who trains seriously is going to outgrow 125lbs very very quickly. I'd probably add in some sort of unilateral RDL movement to hit the hamstrings better, but it's not really an ideal situation.
@@rhysharvey4779 I agree with this. There's.most likely a funky technical issue causing this because there's absolutely no reason why you would actually be "weaker" with the bar on the back of your shoulders rather than the front.
I'm not a fan either. Clean grip is the way to go, but it takes some effort to really be able to nail those positions and I understand that that investment is probably not worth it for everybody.
@@EnkiriElite takes a little getting used to I'm just coming out if a 10 week back squat cycle so I'll be starting over Need to make a plan to incorporate both but been concentrating in back squat and deadlift this cycle
weird thing is that back squats allways destroys my quads and even makes them grow, but i never feel quads from frontsquats...its probably just the weight factor and also tha im able to do more reps on backsquats because of the rack position... p.s. your frontsquat is beutiful haha
You remind me crash bandicoot
I can see it
SAME
Cross arm lacks mobility crew checking in.
Try the straps! Or just go zombie. To be honest I much prefer just letting the bar sit there on its own zombie style to cross arm or straps haha but if you're proficient with either of those it would be super disadvantageous to not grip the bar at all.
its not that hard to get the needed mobility for that...i would say its 100% worth it because upper back tightness is much better with "clean grip" imo
@@lilhazestings278 Not even trying to be arrogant, but, be 300lbs and bench in the 500s. It would be a chore and not worth the payoff to attempt to get the mobility for a non competition (powerlifting) lift. I also front squat 550lbs, so there's that. In most cases I would agree with you though.
Ya braggart
¯\_(ツ)_/¯
Excellent video, learned some new stuff!
Although I have never had barbell in my hands that was helpfull. Thanks
Two finger clean grip for myself seems the sweet spot.
Used to do the cross-arm "Wu-Tang" grip before doing Capoeira.
In about 2.5 the months I'll be able to hit a 315 beltless ATG front squat. In a couple weeks I'll probably hit 315 parallel with a belt though. Can't wait! Hope you hit 405 soon!
Good luck man. Strong stuff!
Hey Alec, excellent tutorial video. As has always been the case, you continue to disseminate the best training content.
Thanks, Peter. Your support is always greatly appreciated.
85kg lifter with 170kg front squat checking in. Really good tips and cues I wish I knew years ago when I started. The cue for driving up with your elbows works great and is a great "natural" way of maintaining correct posture. I barely think about my back positioning as long as I mentally cue to have my chest and elbows facing forward and the rest just falls into place.
Great video/channel mate, I'll be sure to point others to this guide, you really have a great way with words. And a highly impressive front squat you have there!
Thanks a lot man. I'm glad you found the tutorial helpful and I appreciate the kind words!
Heavy Cleans and front squat require a lot of thought towards elbows through cues
"2,55 x bodyweght" yeah because 2,5 x would be too low right? :D
I live by a simply philosophy of never shortchanging myself haha.
thank you
2 weeks later: i got to tell you, as you suggested, i adopted a wider stance. And it has helped a lot in keeping my back straight.
Glad to hear it man! Hope it continues getting stronger now.
6:40
holy shit almost dumped a bar because of this on my first working setting that made me do a deload. going down 1/3 felt like 85kg was 300kg lol will try the head back tip next time and keep on my progression. sic vid
0:10 The sound I made when I sprained my ankle
Great vid coach! I was wondering what your thoughts are on replacing the bench press with weighted dips+OHP combo for complete and balanced pressing strength?
If you don't care about the bench press for the sake of the bench press (like most people) then I don't see why not.
I would put your opening footage of a 395 in the category of do not try this at home for most people.
It was a tough lift for sure.
My favorite lift. I finally hit 405. But I weigh a bit more than you. Great job
Could you discuss the different shoes you use? (I noticed you have a variety for different movements/exercises). 🙂
I am trying to get strong in the zombie front squats, but I have the problem that I am always going too deep because when I try to stop at parallel my knee hurts a lot. Any suggestions to fix this?
My current front squat is 55 lbs below yours. I'll catch you eventually lol.
But on another note, I absolutely love front squats. Especially now that I've gotten good at them.
I plan to be back up over 400 soon! But yeah, I think front squats are my favorite squat variation of all.
nice one bro. here's a request : how to do a perfect dumbbell clean and squat
Haha going to be honest, I've never done that exercise before.
Would it be wise to start with the clean grip, and make the straps shorter and shorter to train for the clean grip?
Could you make a video on how to get more ankle mobility? I think it would really help my squat.
I'll add it to my list.
Great and informative video. Thanks for making it. Quick question regarding the bounce out the bottom off the calf and Achilles tendon. Since this bounce shifts the knees back and engages the posterior chain, is it a better to stop above that point and keep the superior position rather then having to rebend the knees, If my focus is building my quads? Thanks again.
I wouldn't cut the ROM short, personally. However, my advice in the final step is mostly as a means of regaining position that had been "lost" so to speak. Obviously you would be better off maintaining as upright of a torso as possible the whole way up and never losing that position in the first place, but imo, it''s kind of the natural chain of events of a front squat that uses a meaningful amount of weight.
Basically when I use the clean grip, my elbows point towards eachother infront of my body, if that makes sense. Almost like my humorous has done a chest fly, while still gripping the bar, for another analogy. This puts a lot of torque on my elbow and causes tendonitis. Any thoughts?
Have you tried removing a couple fingers from the bar when you grip it and just using your first two fingers to keep it steady?
“But Alec why u not maek helpful free videos and be a hater???”
Very helpful video. I am not sure if I’m on the level to implement front squats but I am interested in building up the mobility and technique now so that when I am there I can have the mobility to begin working my way up via progressive overload.
One question: in the video, you mentioned using the elbows to drive the movement up. However, I’m starting strength, Mark suggests driving the chest up and now the elbows to maintain a more upright position. What are your thoughts on that and what made you go the elbows up route?
I'm just basing it on my experience with the movement. The elbows end up being a "proxy" for the upper back on this exercise (they also give you an easy visual of how good or bad your positioning is), so if you focus on driving the elbows up high then you tend to keep the upper back braced harder and it is less likely to collapse on you. Now part of the learning process will be inevitably having your upper back collapse on you, but then you'll learn what it feels like and you'll get better at avoiding it!
Started doing zombie squats instead of front squats awhile ago and never looked back.
I love doing it with straps
Class vid alec . Do you think your back squat would go up by purely doing front squat?
I think in many cases it will for sure. That's always been the case for me. However, I'm sure it would be someone specific to the individual. Also, if you just really suck at front squatting it's probably not going to carryover. You have to be able to at least use meaningful amounts of weight.
In do clean grip with full hand.
I'm also going to start varying my squats weekly, cause doing the same every single week doesn't work... Jefferson's are next!
Why not try rotating them every few weeks, like 4-6 week cycles. It will be tough to make progress rotating your squats every single week.
@@EnkiriElite Oooh, really good one; I made progress like that, but what your bringing here is something in between.
❤🎉
I’m a novice lifter but looking to start one of your programs. I’ve worked out on and off but I would say I have good form and mobility on my back squat. Should I first build a solid foundation with my back squat before introducing front squats ir is it fine to just start off with front squats from the beginning?
I see no reason why you can't start working on front squats right away. I have many of my clients do this. The 2 movements complement and build one another.
Any tips for thoracic mobility?
Front squats!
Ha. Seriously though the zombie front that I showed in the video will help strengthen the upper back and teach you to keep it extended during a deep squat while not requiring quite the same overall level of mobility. Also you can practice thoracic extensions before training by propping your elbows on a bench and extending the thoracic spine. Foam rolling can also help.
How did your neck gets so big? Have you done any direct neck work?
Hard and heavy work on the basics man. Presses, deadlifts, farmers walks, high pulls. No direct neck work.
@@EnkiriElite ty for response!
Front squats hurt my low back if I don't use belt
hey Alec, front squat is hurting my right collarbone dude(yeah just right). Is this a kind of settlement problem? Idk but every week it gets bruised. :D
Hmm it could be that your right lat is a little bit tighter than your left lat which is preventing you from keeping that right elbow up high and causing the bar to settle into the collarbone. If you don't film your sets you should start so you can see what's going on.
Damn that hip drive gonna kill me it's just 2nd nature since I've been training and now that I wanna train front squats I can see this is gonna be a problem.
Think about driving the elbows up as you come out of the hole.
11:37 why do you jerk your head when going up? Or am I missing something here? Great video
Bad habit lol. It's just something I do when I'm trying to "turn on" and be explosive. Not something you would teach though haha
Hey Alec, I noticed that you reply to alot of people here! I really admire that just subbed today. I just have two questions for you.
1. Have you ever dealt with quad tendonitis? I'ts kinda holding me back but I can work around the pain and the discomfort goes away when I'm completely warmed up and i'm pain free for the rest of the work out.
2. Do I need to strengthen my wrists? I almost got my head chopped off last week on a heavy bench session, I had no spotters. My wrists just gave up on my way up and dropped the 285lb bar mid air.
ua-cam.com/video/zsYxEzEfbyU/v-deo.html
I do not bench with a suicide grip.
Thanks man
@@thon993 in re your first question, if by quad tendonitis you mean patellar tendonitis (front of the knee basically) I would invest in a resistance band and do several sets of terminal knee extensions against the band every single day (like 3 sets of 20-30 spread throughout the day every single day) and just try to pump as much blood into the tendon as often as possible until it remodels itself and the pain goes away. Discomfort is to be expected at first, however out right pain would signal that you may want to seek an alternative path.
For the second question, first thing I would do is check the equipment. If the sleeves don't spin well or the bar is bent even the tiniest but then that can cause reverberations that can shake the weight out of your hands. There's a reason sleeves are designed to spin without much resistance and bent bars are considered dangerous to use.
@@EnkiriElite I'm gonna look into resistance band training thanks. As for the bar sleeves, I had no clue about that info I'll be more careful next time. Thanks Alec
Where do u live? USA or Canada?.. have u ever thought about getting a sidekick like athlean-x?
USA. No, I have not lol.
Gonna try the zombie front squat today
Let me know what you think!
@@EnkiriElite Felt great. Gonna start using it as a warm up for squats since I have been forgetting how to brace.
@@jubjub9797 glad to hear it man!
Ever tried zombie holds while lifting and kicking one leg at a time as you walk?
Me neither, though it would be called “Walking Frankenstein...Barbell Hold”...I’m calling it now...gotta trademark this new exercise.
Not..so..SERIOUS!!!
So serious question Alec, how would you program leg and posterior training if you were restricted to 125lbs. I have focused on lunges and bulgarian split squats alongside a lot of sprinting and jumping but I really feel like my posterior chain is really really lacking since the only "lower back training" I do is rows and suitcase deadlifts. Honestly suitcase dealifts and carries are mainly for core training.
That's a tough spot to be in man. Anyone who trains seriously is going to outgrow 125lbs very very quickly. I'd probably add in some sort of unilateral RDL movement to hit the hamstrings better, but it's not really an ideal situation.
@@EnkiriElite yeah i got a bit frustrated when my one rep max for a pullup and my working weight for all leg excercises became the same.
Damn I front squat more than back squat. Any idea what’s wrong.
Could it be possible you just might be back squatting wrong because there's no real feasible way your front squat should be stronger than your back.
@@rhysharvey4779 I agree with this. There's.most likely a funky technical issue causing this because there's absolutely no reason why you would actually be "weaker" with the bar on the back of your shoulders rather than the front.
I don't know how anyone can get into a proper stance without seeing their feet directly
and adjusting them for over a minute and a half.
How are you 155 and look so jacked I’m 185 and look small af
I'm just really lean here. Current weight is 170. Look less jacked on camera, but much bigger in real life.
@@EnkiriElite hey man thanks for responding to such an old video
@@Villasenorbrandon no problem man. Always happy to respond to people who are polite!
Straps felt terrible for me
I'm not a fan either. Clean grip is the way to go, but it takes some effort to really be able to nail those positions and I understand that that investment is probably not worth it for everybody.
@@EnkiriElite takes a little getting used to
I'm just coming out if a 10 week back squat cycle so I'll be starting over
Need to make a plan to incorporate both but been concentrating in back squat and deadlift this cycle
@@jamieskelcher588 i just added the back squat back in myself after an extended layoff. Good luck!
"Front squat ain't fucking yoga."
True, it actually has value.
You were seriously 155 pounds here?? You look 20 pounds bigger.
Yup! And now I'm actually about 170-175lba today lol
weird thing is that back squats allways destroys my quads and even makes them grow, but i never feel quads from frontsquats...its probably just the weight factor and also tha im able to do more reps on backsquats because of the rack position...
p.s. your frontsquat is beutiful haha
What's your front squat to back squat ratio?
@@EnkiriElite 109kg frontsquat and 122kg backsquat