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Thread: front squats causing pain

  1. #1
    Join Date
    Apr 2004

    front squats causing pain

    wondering how many have experience with this and how long it took to adapt

    after doing front squats, my clavicles are extremely sore... esp where they connect at the scapula

    also, my right front delt had a nice bruise develop a few days afterwards

    (i cross my arms)
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  2. #2
    Senior Member
    Join Date
    Mar 2005
    cleveland, uk
    could be technique/the way your holding the bar and possibly to heavy. try going light and working on form for a couple of weeks
    my journal

    weight 202 - (bf around 14%)
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF


    200 pound at 10% bf by next summer

  3. #3
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    Unless you have really big biceps, you should be able to do front squats with a clean grip. It will be hard on your wrists and elbows for a while and you may only be able to keep two or three fingers on the bar, but you will get used to it. Make sure to keep your elbows high.

    I'm not sure what the deal is w. your present grip, but I don't think the bar is positioned correctly - having a clean grip on your front squats would correct it. If you are adamant about continuing to use the cross-your-heart style, make sure to keep your elbows high.
    Last edited by Sensei; 11-23-2005 at 06:33 AM.

  4. #4
    Go Heels! MixmasterNash's Avatar
    Join Date
    Feb 2003
    Chapel Hill, NC
    Use the clean grip. It's worth it. It took a month of wrist pain for me to get it down -- I figured it out just last week. Stretch, stretch, and stretch your wrists. The thing that finally made it click was letting my elbows come inward, which I had been resisting, but it help me keep them very high.

    I still have redness on my clavicle and delts, but that's more from jerking and catching the weight

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John


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