80kg Front Squat Fail
I went for an 80kg front squat yesterday. A month ago I couldn't even clean that weight into a shoulder rack position. I was a little intimidated because last time I tried to clean it I failed. So, last week, I did a 75kgx5x3 front squat. No problem. I figured whats 12 pounds right? Well, I cleaned it, and it was heavy but I racked it on my delts like a good boy. Then I went for it. On rep 3 I thought I was going to die, so I set it down, rested, cleaned it, 2 more reps, rested, cleaned it, and 3 more reps. I was like fuck, that is bullshit. I moved on to military press. The mental aspect was killing me. I wanted those 7 reps I owed myself, even if it was out of sequence. after the military press I couldn't even clean the 80kg again. So it beat me. I deadlifted no problem, and did weighted pull ups no problem. I improved on my military press and my pull ups this session but was/am still mentally fucked by that goddamn front squat.
Any body got any advice for what I hope isn't going to develop into a mental block? I think it was the first time I was "intimidated" by the weight. But it's not that heavy right? I front squatted 165lbs no problem last wednesday morning.
Thoughts, advice, encouragement is much appreciated.
Front squats intimidate me.
It's not lack of oomph. It's concern about the stability of the rack position, and the willingness of my wrists to stay in position. I've bailed out of sets several times.
It isn't just you. If it's possible, take it out of a rack rather than cleaning. It does make a difference.
Technique and experience count for a lot in front squats. Always be thinking about making sure your elbows are up and popping your hips under you as soon as possible. Learning how to bounce out of the bottom helps a lot, too.
With back squats, you think about lifting with your ass. With front squats, you think about pulling your hips underneath and keeping your elbows up so the weight doesn't tip you forward.
People complain about the wrist a lot in front squats. Half the time, my fingertips are the only part of my hand touching the bar in a front squat. I've had squat cleans where one hand loses contact with the bar, and I have to finish the clean with only one hand, pop the bar off my chest at the top, and get my loose hand under the bar again.
Originally Posted by slowjoe
Long story short, you don't really need your hands on the bar to front squat. You just need the flexibility to keep your elbows up high to get a good rack position.
I can't clean my front squat, not even close, I didn't think I was supposed to be able to. My front squat PR is 260 for a triple, and I can only clean 210.
Today I killed the 80kg front squat road block by doing 185lbs front squatx5x3. It was "easy". I don't know why the fuck 80kg feels so god damn heavy.