i've tried to front squat today,for the first time
is it supposed to hurt your adam's apple during the exercise?or am i doing something wrong
i've tried to front squat today,for the first time
is it supposed to hurt your adam's apple during the exercise?or am i doing something wrong
I'm new to the front squat too. Sounds like you've got the bar too high up.
No. You do have it too high. The bar needs to be against your collar bone (not on top) and it needs to stay there at that level.
I may have to try front squats again. The clean position seems un-natural to my wrists but I can't keep the bar up where it should be when I use a crossed grip.
I have an issue with my wrists too. Chances are that if the bar won't stay put with the crossed grip, you are trying to do so without having your chest up and out. You really need to get the chest towards the sky. Try that and let me know if it makes a difference.
You could always try a Zercher squat. It is similar to a front squat, but typically with less weight. You essentially fold your arms in front of you with bent elbows and cradle the bar there instead of on your deltoids. It is almost like a prayer squat with weight. You dont actually cross your arms, but put your hands togather in a prayer position.
It shouldn't touch your adam's apple...unless your adam's is super low haha.
The bar should rest on your collar bone, as others have already pointed out, as well as across your front delts. Make sure you are keeping your head 'out' as well, not tucked.
Jordan
Hey! I think you are holding the bar to close to your neck. There are two different hand positions you can do while front squatting.
Crossed Arm: This version of the front squat grip makes it a lot more difficult to secure the weight. Place the bar in front of your shoulders, resting it directly on top of your deltoids, just as you with clean grip version. You then will cross your hands over the bar, making an “X” when looked at from up above. Elbows will face forward and arms will be parallel to the ground. Keeping the bar over your heels will help in assisting an upright position. Elbows must also be kept up.
Clean Grip:
When compared to the crossed arm grip, this grip will be a lot safer and more secure. To get into position the barbell can be cleaned off the floor or approached in a squat rack. The barbell will rest on your shoulders and your fingers will be left underneath the bar, positioned there for stabilization. Your handgrip will be slightly wider than shoulder-width. The key is to not have your hands squeeze the barbell, but rather just securing it.
Keeping your elbows up will prevent the bar from slipping forward. Aim to keep your elbows parallel to the floor and not flared out, as this will again help you in keeping your torso and upper back straight. The barbell will be spread across and behind your clavicles, lying in front of your front shoulders. Consider the bar nearly choking you.
Goodluck Buddy! Inbox me with any other questions along your fitness journey! :)