SPARTAN PERFORMANCE CROSSFIT SUFFOLK
Front squat 2-2-2-2-2-2 reps
WOD Demo with NorCal CrossFit – video [wmv] [mov](Courtesy of CrossFit.com)
The Front Squat Compromise "Front squatting is brutally hard. Moving the barbell placement from the spine of the scapula as in the back squat, to the front rack position and away from the athlete's center of gravity effectively generates an additive crushing rotational force to an already demanding hip and leg extension movement. Moving loads further and further away from the spine forces the athlete to resist trunk flexion while simultaneously maintaining a rigid spine-pelvis relationship. Herein lies the beauty of this greatly hated squat variation."—Kelly Starrett, San Fransisco CrossFit
Fix Your Front Squat "Many lifters will use the "California" style or cross-armed grip on the bar to allow it to rest on the shoulders when performing a front squat. Big mistake. Since one elbow stays higher than the other on a cross-armed grip, under substantial load, it can act against proper structural alignment of the shoulders, and has the potential to refer imbalances right through to the hips and knees.
For this reason, I highly recommend using a clean grip, which also has better carryover to proper techniques involved with any Olympic lifts as well as overhead pressing. It may feel uncomfortable at first, but remember to keep a proud chest and get those elbows up!
It's okay to remove a finger or two from under the bar (I like to remove my thumb and pinky finger as it helps take stress off the wrists and allows for the elbows to stay up). Otherwise, make sure the lats, triceps, and forearms get a good stretch before beginning."—Lee Boyce for TNation.com
Keep this going please, great job!