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Old 09-12-2012, 01:47 PM   #3351
Stephanie
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I know I need to take a few Oly classes because my form leaves much to be desired. I can backsquat and overhead squat with good form, but cleans, jerks, and front squats need work.

How do I keep from bruising my clavicles with front squats? My wrists are weak, which doesn't help, because I feel like I'm pulling muscles and tendons in my hands and forearms. How do you deal with these issues?
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Old 09-12-2012, 01:47 PM   #3352
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No, bar is several inches below my shoulders I believe. Front squat 160, back is 170.
Your form is probably really good on the front squat, and while you have a solid back squat number, you aren't THAT strong in the back squat that you have a big gap between front and back squat. If you squat a ton and get a lot stronger (particularly in your posterior chain) then that gap between your max FS and your max BS will have to grow. Front squat and high bar back squats are very "anterior" in that they engage your quads way more than your hamstrings and glutes. In a powerlfting type of low bar back squat you are utilizing your posterior chain much more and can usually lift significantly more weight overall compared to front squat.
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Old 09-12-2012, 02:21 PM   #3353
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Quote:
Originally Posted by Stephanie View Post
I know I need to take a few Oly classes because my form leaves much to be desired. I can backsquat and overhead squat with good form, but cleans, jerks, and front squats need work.

How do I keep from bruising my clavicles with front squats? My wrists are weak, which doesn't help, because I feel like I'm pulling muscles and tendons in my hands and forearms. How do you deal with these issues?
In front squats I just feel like I'm pushing the bar into my throat, not so much bruising the clavicle area. As far as your hands, when you grip the bar initially and go to put it into front rack position, you almost want to roll your hands up so that the ball of your hand is pushing up towards your chin and you aren't actually gripping the bar, merely just holding it with your fingers in a semi hooked grip to keep it in place. Now if only I could start pushing my elbows out more

As for the cleans, make sure you are really exploding up during your initial pull and then incorporate a shrug movement to help really pull the bar up so that you can then flip the bar once it gets up to the proper position.

With the jerk portion, use the up and down motion(slightly bend at the knees going down and then use the upward momentum to drive the bar up). Once you get it up, you can work on locking the arms out.

Try doing both of these with either a pvc pipe or just an empty bar to work on the actual movement and not the weight.

Hopefully some of my rambling makes sense
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Old 09-12-2012, 02:29 PM   #3354
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Quote:
Originally Posted by Stephanie View Post
I know I need to take a few Oly classes because my form leaves much to be desired. I can backsquat and overhead squat with good form, but cleans, jerks, and front squats need work.

How do I keep from bruising my clavicles with front squats? My wrists are weak, which doesn't help, because I feel like I'm pulling muscles and tendons in my hands and forearms. How do you deal with these issues?
Get some wrist wraps.
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Old 09-12-2012, 05:16 PM   #3355
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Quote:
Originally Posted by coop119
No, bar is several inches below my shoulders I believe. Front squat 160, back is 170.
Several inches? Should rest against the backside of your clavicle near the shoulder. Too low of a back squat will catch up to you via tennis elbow.

How much do you weigh? Are you getting a propper stretch reflex at the bottom of your squat? 170 seems really low.
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Old 09-12-2012, 05:19 PM   #3356
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Quote:
Originally Posted by Stephanie
I know I need to take a few Oly classes because my form leaves much to be desired. I can backsquat and overhead squat with good form, but cleans, jerks, and front squats need work.

How do I keep from bruising my clavicles with front squats? My wrists are weak, which doesn't help, because I feel like I'm pulling muscles and tendons in my hands and forearms. How do you deal with these issues?
Bruised clavicles is fine. My clavicles are assymetrical and one always gets bruised. Regarding the wrists...stretch everything from hands to shoulders to the thoracic spine...higher elbows will be your friend

And just to make sure, you aren't gripping the bar in the front racked position right?
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Old 09-12-2012, 06:00 PM   #3357
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Quote:
Originally Posted by Stephanie View Post
I know I need to take a few Oly classes because my form leaves much to be desired. I can backsquat and overhead squat with good form, but cleans, jerks, and front squats need work.

How do I keep from bruising my clavicles with front squats? My wrists are weak, which doesn't help, because I feel like I'm pulling muscles and tendons in my hands and forearms. How do you deal with these issues?
I use the straps technique:
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Old 09-12-2012, 06:50 PM   #3358
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Quote:
Originally Posted by Neek

It's all about having a really good rack position, and high elbows especially coming out of the bottom. Drive off the floor hard with your elbows leading the way up. Once you lose upper back tension and your elbows start to drop, the bar tends to come forward and the lift is usually done.
That's what happened yesterday on the failed 260 but when you get the rack too high, you tend to lean back too much and lose a good lumbar curve.
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Old 09-12-2012, 08:45 PM   #3359
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Quote:
Originally Posted by EnterTheDragon
And just to make sure, you aren't gripping the bar in the front racked position right?
No, just using my grip to keep the bar from rolling. One of the trainers thinks stretching into elbows forward position before lifting will help.
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Old 09-12-2012, 08:49 PM   #3360
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Originally Posted by totalburnout View Post
That's what happened yesterday on the failed 260 but when you get the rack too high, you tend to lean back too much and lose a good lumbar curve.
Yeah, don't do that.

To be honest it's really hard to lean back too far on a front squat. The huge majority of lifters don't get their elbows high enough. Leaning back too far is not something you see very much of.
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Old 09-12-2012, 09:00 PM   #3361
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I use the straps technique: Front Squat - YouTube
Great technique, but if your goals include cleaning any significant weight, then developing a good front rack position is really important, and the straps or "I Dream of Genie" won't really help that.

There are a lot of things you can do to help improve your front rack position, and for us older guys it definitely needs regular maintenance:



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Old 09-12-2012, 09:15 PM   #3362
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Great stuff Neek. Thanks for posting.

It is actually shocking how poor my mobility is in some areas.
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Old 09-12-2012, 09:25 PM   #3363
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Everybody thinks their wrist mobility is their problem with front rack, but for many, many people, it's really their thoracic spine mobility, and a focus on that really helps.
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Old 09-12-2012, 09:54 PM   #3364
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Quote:
Originally Posted by Tim K. View Post
I use the straps technique: Front Squat - YouTube
I've never done or seen anyone do the strap technique. I'm a shelf front squatter, and I totally agree with him that it is very easy to round your back/shoulders. I want to try that next time I go squat.
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Old 09-13-2012, 07:55 AM   #3365
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Originally Posted by Neek View Post
Everybody thinks their wrist mobility is their problem with front rack, but for many, many people, it's really their thoracic spine mobility, and a focus on that really helps.
Mine is a wrist mobility issue. I damaged my right hand years ago. During physical therapy they measured the range of motion for my wrist and were surprised at much I lost. Then he measured the other wrist and said, "you didn't have much to begin with!"

That was probably 12 to 13 years ago. Some people are blessed with an astounding degree of flexibility and mobility. Damned freaks. To balance that out, some of us are born with a lack of flexibility and mobility. More freaks. I fall under the second freak category.
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Old 09-13-2012, 08:30 AM   #3366
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Definitely going to watch the videos that Neek posted.
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Old 09-13-2012, 08:48 AM   #3367
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Quote:
Originally Posted by Neek View Post
Great technique, but if your goals include cleaning any significant weight, then developing a good front rack position is really important, and the straps or "I Dream of Genie" won't really help that.

There are a lot of things you can do to help improve your front rack position, and for us older guys it definitely needs regular maintenance:

Fixing the front rack - YouTube

Episode 99/365: Solving front rack problems - YouTube

Episode 66: wrist mobility in the front rack & TL Junction Love - YouTube
KStar is the MAN. Those exercises, as well as his T-spine stuff have really really helped me out.
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Old 09-13-2012, 09:14 AM   #3368
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Quote:
Originally Posted by Tim K. View Post
Mine is a wrist mobility issue. I damaged my right hand years ago. During physical therapy they measured the range of motion for my wrist and were surprised at much I lost. Then he measured the other wrist and said, "you didn't have much to begin with!"

That was probably 12 to 13 years ago. Some people are blessed with an astounding degree of flexibility and mobility. Damned freaks. To balance that out, some of us are born with a lack of flexibility and mobility. More freaks. I fall under the second freak category.

don't worry, i am in the same category as you. my mobility is about the same as the one of a piece of wood but i am working on it!
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Old 09-13-2012, 09:24 AM   #3369
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Several inches? Should rest against the backside of your clavicle near the shoulder. Too low of a back squat will catch up to you via tennis elbow.

How much do you weigh? Are you getting a propper stretch reflex at the bottom of your squat? 170 seems really low.

I haven't exactly measured. But it's under my shoulders, on the shelf created by bringing my elbows back and in.

I'm 125 lbs. Have general mobility issues that are slowly improving. Chest still comes down on back squat, probably even more than FS.
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Old 09-18-2012, 10:40 AM   #3370
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doing "Angie" today. should be interesting since I've haven't done this one before.
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Old 09-18-2012, 12:47 PM   #3371
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Anyone ever have issues with their tensor fascia latae (the front of the thigh/hip, inside of the IT band)?

I'm having serious issues for the last 3-4 months. I did a lot of leg work last week between the competition and some workouts then had a massage this weekend - and the pain is pretty unbearable. Nothing seems to be giving relief, regardless of stretching or taking time off.

I've been told it may be something from my SI joint or pinching in my butt.

Have two partially herniated discs and a pinched never in my lower back, so that is always a treat too - but maybe it migrated downward? Virtually all movement can be painful on certain days, but generally its most aggravated after being in a seated (driving) position. I work a sales job and drive often, as well as perform all the hip dominant moves in Crossfit.

Last edited by totalburnout; 09-18-2012 at 04:32 PM.
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Old 09-18-2012, 01:38 PM   #3372
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doing "Angie" today. should be interesting since I've haven't done this one before.
Results? I'm only just learning Crossfit stuff, but this seems like it has to be one of the more brutal WOD's.
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Old 09-18-2012, 01:46 PM   #3373
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I'll let you know my time after I do it later today. I'll be happy if its sub 30 minutes

There are plenty of brutal ones and I'm still fairly new to it as well so I haven't seen even a fraction of them.
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Old 09-18-2012, 01:50 PM   #3374
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doing "Angie" today. should be interesting since I've haven't done this one before.
Ugh...high rep push-ups destroy me. The pull-ups are not joke either. Squats and sit-ups...meh. No big deal.
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Old 09-18-2012, 02:09 PM   #3375
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Ugh...high rep push-ups destroy me. The pull-ups are not joke either. Squats and sit-ups...meh. No big deal.
The pullups are easily what scare me most. Sit-ups get a little boring, the squats are pretty easy. Pushups definitely burn bad, but it's just not that much weight to push. Yanking your whole body up 100 times is nuts.
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