Front squat help and updates on my low bar squat form

[nicole]

#21025

Hi again,

Here is a video of me low bar squatting from. I think my form got better? compared to the last video at least since my butt doesn’t pick up that much. Do you think my form got slightly better compared to last time? The heels of my feet still pick up a little bit even though I tried to root it. Will continue working on that. Any other things I should work on? I tried bracing as well and when I come back up, I tried pushing the bar down against my back as I come back up cause someone told me it would help my back rise first.

https://youtube.com/shorts/oTzmpihmBJw?feature=share

This is a video of me front squatting.

https://youtube.com/shorts/hictzP3SuAw?feature=share

The issues I have with front squatting besides my heels picking up is the fact that my arm always droops as I go down and I try to pick it up when I go back up but it doesn’t really want to go up. I noticed that since I can’t pick up my arms first, my back always leans forward to go back up. Any tips on how to fix this?

Thank you for your help!

[Murph]

#21026

Your low bar looks better.
Try moving your stance out about an inch or two. That will help with the heels coming up.
As far as pushing the bar down, I suggest this:
Move your grip out just a little so that your wrists are straight. Once you have that locked in, PULL the bar into you and drive your back into he bar. Think left elbow to right butt cheek, right elbow to left butt cheek.
Really drive your back into the bar as you pull down.
Practice this on your lighter sets to reinforce it.

Front Squat:
Looks pretty good but we can improve it.
Your lifting shoes will be good for these too.
Try taking your pinky and ring finger off the bar and support it with the index and middle finger only.
Apply upward pressure on your elbows as you descend and apply even more upward pressure on the elbows on the way up.

This will help keep you more upright.

Hope this helps.

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