Tips for front squats on smith machine?

[Get_Swole]

Ok alot of you know my predicament, i have a ruptured long head biceps on my right arm, the only way i can nail front squats good is on the smith machine. My problem is about half way through my sets i start cramping like a mother fucker on my bicep this is normal if i flex for extended amounts of time just something i have to cope with. But with this going on its hard for me to keep the bar from rolling back forward on me. Any tips to keep the bar locked open easier? Sorry for the kinda vague question i can try to go more into detail if needed thanks.

We dont have a hack squat at my gym and i cannot do backsquats anymore, after 2 shoulder surgeries i dont have the mobility to reach back and hold heavy weight anymore, so fronts are about my only option nowadays. thanks.

 

[NAIR]

I don't quite follow. That bar should rest on your front delts/upper chest--there is (or should be) absolutley no bicep work involved.

 

[Get_Swole]

Yeah it rests on my delts but to keep the bar from spinning back forward as you go down on the rep i have to keep my hand constantly with pressure on it. My back stays perfectly straight and it still does it. This causes bad cramps for me and sometimes i cant even finish the set. Its hard to explain, our smith kinda sucks as its angled slightly and you cant really do reps on it the other way, so the smith kinda angles back toward you as your go down for your squat. The bar on it unlocks towards you, so imagine a front squat with the bar coming slightly toward you as you go down and your shoulders wanting to roll the bar back into the locked position. I dont know hard to explain Guess im not doing a very good job of it. Im going to try a couple different methods next week hopefully i wont get any pain.

 

[NAIR]

Yeah it rests on my delts but to keep the bar from spinning back forward as you go down on the rep i have to keep my hand constantly with pressure on it. My back stays perfectly straight and it still does it. This causes bad cramps for me and sometimes i cant even finish the set. Its hard to explain, our smith kinda sucks as its angled slightly and you cant really do reps on it the other way, so the smith kinda angles back toward you as your go down for your squat. The bar on it unlocks towards you, so imagine a front squat with the bar coming slightly toward you as you go down and your shoulders wanting to roll the bar back into the locked position. I dont know hard to explain Guess im not doing a very good job of it. Im going to try a couple different methods next week hopefully i wont get any pain.

The fact that its angled really fucking blows. I can't hold the bar correctly on smiths that are angled and I don't have any bi problems. Maybe consider going light ona barbel? Like starting at 135 for 20 and building up from there? If worst comes to worst, there are actually special attachements you can by that hold the bar and rest on your shoulders. I have not used one in several years but I remember them being pretty comfortable:

http://www.dynamicfitness.com/detail.aspx?ID=77&name=Sting Ray Front Squat Attachment

 

[dreww]

yea, angled smiths suck. I've never used one cause they feel so awkward. I would just focus on leg press and hacks. Work around problems, not through them.

 

[Get_Swole]

Ok thanks guys yeah i might look into that goofy little shoulder thing lol, that woul actually help alot though. Man Dreww i wish we had hacks at my gym that is my all time favorite leg builder, fuckin gym has easily over a mill in equipment but not one hacksquat. Irritates me.

 

[dreww]

Ok thanks guys yeah i might look into that goofy little shoulder thing lol, that woul actually help alot though. Man Dreww i wish we had hacks at my gym that is my all time favorite leg builder, fuckin gym has easily over a mill in equipment but not one hacksquat. Irritates me.

if a gym doesn't have a hack, then it ain't my gym. its sacreligious to not have a hack machine!

 

[Get_Swole]

if a gym doesn't have a hack, then it ain't my gym. its sacreligious to not have a hack machine!

Haha i know man, im serious when i say this ive been to damn near every gym in my city and i know of only 2 that have a good hammer strength or other good quality hack squats. I write notes in the suggestion box about 3 times a week that say heavier dumbells, an hacksquat lol, sooner or later they will get tired of me and buy both i hope anyways lol.

 

[dreww]

I write notes in the suggestion box about 3 times a week that say heavier dumbells, an hacksquat lol, sooner or later they will get tired of me and buy both i hope anyways lol.

or cancel your membership

whats funny is they probably know who's writing the notes. Its the big fucking redneck of the gym.

 

[Get_Swole]

or cancel your membership

whats funny is they probably know who's writing the notes. Its the big fucking redneck of the gym.

Its not a redneck its a birthmark :saywhat:. Im sick of having to lace up fucking ankle weights to the dumbells to make them heavier. Oh well still my favorite gym in town by far even without the hacks, or heavy db's.