Front squat and belt

Hey guys! I've tried/fought to get back at back squats for near 2 years, but I've hurt myself way too often even with light weights (sub 2 plates). Since my lower back doesn't allow me to back squat, about 4 months ago I decided to try front squats, I do some stretching before, I do tons of warm-ups sets, slowly increasing my weights sets after sets, form is good, mobility is ok, it all goes well when I use a weight that is under my body weight, but when I go over my body weight it become tricky and often begin to have pain in lower back, pain that goes away very fast sometime, but also sometime pain that last a week or 2.

My question is would it be a good idea to use a belt even though I'm still using light weight (~185lbs) ? Maybe from there I could resume adding weight safely... One chiro said if I was to hurt my back with a belt it would be very bad, my current chiro says it's not true.

Eric

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Originally Posted by TT Eric

Hey guys! I've tried/fought to get back at back squats for near 2 years, but I've hurt myself way too often even with light weights (sub 2 plates). Since my lower back doesn't allow me to back squat, about 4 months ago I decided to try front squats, I do some stretching before, I do tons of warm-ups sets, slowly increasing my weights sets after sets, form is good, mobility is ok, it all goes well when I use a weight that is under my body weight, but when I go over my body weight it become tricky and often begin to have pain in lower back, pain that goes away very fast sometime, but also sometime pain that last a week or 2.

My question is would it be a good idea to use a belt even though I'm still using light weight (~185lbs) ? Maybe from there I could resume adding weight safely... One chiro said if I was to hurt my back with a belt it would be very bad, my current chiro says it's not true.

Eric

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not sure what the chiro actually understands.Are you certain your form is not breaking down?Have you tried the safety squat bar using your hands on the cage lightly ?I don't use anything under my heels but you might.Just as easy to have a form breakdown with front squats.

I've tried with elevated heels and prefer the feel of the ground. Not sure what you mean: front squatting with a safety squat bar ?

Fromer chiro, which was a bodybuilder said a belt could help but if one was to hurt himself while using one, the injury would be worst then if he hadn't... not sure if it was true.

Eric

Quote:

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Originally Posted by TT Eric

I've tried with elevated heels and prefer the feel of the ground. Not sure what you mean: front squatting with a safety squat bar ?

Fromer chiro, which was a bodybuilder said a belt could help but if one was to hurt himself while using one, the injury would be worst then if he hadn't... not sure if it was true.

Eric

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the safety squat bar is in between a back squat and the difficulties of the front squat.The front squat would be even harder if you don't maintain an upright posture.Sitting back with the safety squat bar,your hands cupped around the uprights but not holding yourself,allows you to find out how far back you can sit.Raising your heels slightly is an excellent calf workout btw.

Quote:

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Originally Posted by TT Eric

Hey guys! I've tried/fought to get back at back squats for near 2 years, but I've hurt myself way too often even with light weights (sub 2 plates). Since my lower back doesn't allow me to back squat, about 4 months ago I decided to try front squats, I do some stretching before, I do tons of warm-ups sets, slowly increasing my weights sets after sets, form is good, mobility is ok, it all goes well when I use a weight that is under my body weight, but when I go over my body weight it become tricky and often begin to have pain in lower back, pain that goes away very fast sometime, but also sometime pain that last a week or 2.

My question is would it be a good idea to use a belt even though I'm still using light weight (~185lbs) ? Maybe from there I could resume adding weight safely... One chiro said if I was to hurt my back with a belt it would be very bad, my current chiro says it's not true.

Eric

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I've been slowly increasing my raw squat to the floor and have noticed a lot of success in terms of low back problems going away. I threw out the ego and told myself I would slowly add weight and go from there. Literally only started with 135 pounds ass to the floor. I am now at 3 plates for a solid 8-10 after 5-6 hard sets of extensions+curls. I know its not insane weight, but it is still a work in progress. Would like to get up to 4 plates with same form, although I may need the belt to get back into the equation. No belt and feel way more solid than I ever have. I feel as though my legs get more benefit from 3 plates beltless to the floor than I had with 5 plates with belt, and not as low (box squats). At least overall - ie, no injuries, so I can move forward rather than 1 step forward 2 steps back.

Front squats, I tried, and can't. I don't know what my problem is but I can't front squat 75 pounds. My wrists don't bend that way and I have no flexibility in my arms to allow proper position under the bar. Oh well!

I'm glad your lower back problems went away Steve, this is exactly what I was hoping for also. Like I said I failed on back squats and tried it for about 2 years. I also threw my ego aside for front squats, even worse then you, I start super safely and very slowly add weights, I start with bodyweight warm-ups, then the bar, then 95lbs (yes lol), 115lbs, 135lbs, 155lbs, 175lbs and this where it became tricky sometime it hurts at 175lbs, sometime I could go a little more, sometime (often) not.

I think I'll try a belt just to see if my back will stop to 'spasm' / have this 'pinching/tearing' feeling.

Eric

I cannot front squat period...never could. I tried many many times and the bar simply falls off me because I have to lean so far forward because of my leverages. Not to mention the knee pain i get is not worth it.

Over the years I have gone from squatting 700+ lbs to now doing 315lbs for full deep reps. My knees can no longer take the pounding of the heavy weights so I have had to adjust my training both upper and lower body. Now i pre-exhaust by doing hams first, then high rep presses and finally squats where i can hit 315 for 3-4 sets of higher reps and not feel it in my knees or back.

Eric have you tried front squats on the smith machine after hamstrings and presses?

P

Didn't tried the smith machine, the ONE we have in the gym has an inclination, not sure if it's good for front squats (?).

I always do hamstrings first thing in the workout! But no leg press, like back squats they hurt my lower back bad. I really begin to be out of option, front squats are pretty much my last 'card', beside the 'secondary' exercises, like DB split squats, lunges and leg extension.

I would really like to nail the front squats, form seems to be good and mobility ok, not ass to the grass completely, but deep enough. I'll go slowly as for adding weights and build a capacity over time (I hope), if using a belt is acceptable even if I use light weights, I think I'll go that route, I will use the belt just on the last set or 2.

Eric

Quote:

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Originally Posted by TT Eric

Didn't tried the smith machine, the ONE we have in the gym has an inclination, not sure if it's good for front squats (?).

I always do hamstrings first thing in the workout! But no leg press, like back squats they hurt my lower back bad. I really begin to be out of option, front squats are pretty much my last 'card', beside the 'secondary' exercises, like DB split squats, lunges and leg extension.

I would really like to nail the front squats, form seems to be good and mobility ok, not ass to the grass completely, but deep enough. I'll go slowly as for adding weights and build a capacity over time (I hope), if using a belt is acceptable even if I use light weights, I think I'll go that route, I will use the belt just on the last set or 2.

Eric

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a pair of kettle bells is a good way to check form,but getting anything heavy enough to challenge you is difficult.

Tried the belt yesterday. Did all the sets up to 175lbs without the belt and when I was at 185lbs I put it on, to be honest it felt weird like unnatural motion, at the 3rd reps I wobbled a little to I've stopped there. Had no pain in the lower back with or without. Will try again soon.

Eric