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Front Squat WalkoutsNOTE: maybe this should be merged with a general "squat walkouts" page Front squat walkouts are a great way to improve strength and flexibility in your wrists, elbows and shoulders in the clean catch position (that is, with the bar across your fingers, front delts, and clavicle, and your elbows high and forward). It's not terribly useful otherwise, although simply supporting heavy weights is worth your while. Load the bar to, say, fifty pounds over your best front squat -- in a a squat rack, at a little under shoulder height. Grab the bar in a clean catch, stand up, and take a step back. Hold it for a few seconds, then put it back. Similar benefits can be gained by simply unracking and standing up with the bar, which might be less risky than stepping out of the squat racks with it. I've done that ("merely" stood up with the bar, rather than step back) more than once when I didn't feel up to stepping back, supporting the bar, and stepping back into the racks. When I was training power cleans hard: after every set of front squats, I slapped a 25 on each side of the bar and did one of these. The idea is to get you used to supporting heavy weights, even if you can't necessarily squat them yet. Be careful to keep your core tight, though. The point is to use heavy weights for these -- so if you start thinking of them as "just walkouts", you risk injuring yourself. Again, front squat walkouts are a specialized exercise, and one that should be taken seriously. ~mjolson Last edited by . Contributors: |