front squat fxckin hurts

I dont know if Im doing them weird but I can barely breathe when Im doing them and when I rack it I have this pain like my spine has been compressed.  I just get really uncomfortable before I even feel like Im finished with the set and have to rack it.  I use a clean grip but I get the same thing when I do the bber grip.  If it helps at all, my front squat is considerably weak in proportion to my back.

front squat 275 x 3
back squat at least 405 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

is the compression you feel in your lower back or just whole spine? sounds like either tight hip flexors or hams pulling your lower back out of line as you lower the weight, this would lead you to feel dicomfort during the squat.

other than this it could simply be a core issue, but front squatting 275 i would doubt it was that

NothinButAPeanut


is the compression you feel in your lower back or just whole spine? sounds like either tight hip flexors or hams pulling your lower back out of line as you lower the weight, this would lead you to feel dicomfort during the squat.

other than this it could simply be a core issue, but front squatting 275 i would doubt it was that

would that come from a muscle imbalance like posterior too strong from heavy back squats and deadlifts?)

The compression is kind in the upper middle of my back.  Not all the way up behind my shoulders but definatly higher than my lower erector spinae.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

your front squat is always going to be considerably lower then your back squat. They will jump up, but if your training correctly your back squats will always be significantly ahead.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


your front squat is always going to be considerably lower then your back squat. They will jump up, but if your training correctly your back squats will always be significantly ahead.

I understand that but I think its too low in comparison.  Olympic lifters (and I know everyone is different) front squat 80-90% of their back squat.  Also Ive read if you lean forward during your back squat alot, your front squat could be weaker than it should be.  Either way my FS is not even 80% of BS.  My posterior chain is obviously pretty strong.  I can sumo deadlift 5 plates easily and that uses mostly glutes and hams.

Im thinking about changing my back squat to high bar.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

did you just start front squating?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

you might be rounding your back. the arch in your lower back maybe fine but your upper back may not be able to maintain the isometric contraction.

if its a muscular pain it could be a strained rhomboid, but when u say spinal do u mean skeletal?

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

sounds like a strange one, i would suggest some extra stretching for the hams and hf's, but as said above sounds as though it could be a strain on the rhomboids due to the curve in your back whilst squatting

You need to get a video up before anyone can be sure.

"No citizen has a right to be an amateur in the matter of physical
training...what a disgrace it is for a man to grow old without ever seeing the
beauty and strength of which his body is capable."

Does it feel like your chest is being compressed?

I got this too when I started FSing... and it went away after a couple of workouts. I think your middle back is just not used to the movement and the load so it gives out before the other muscles.. I'd lower the weight and see how it feels, if you feel less discomfort then it should be what I just said, else I'd check on form

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?

Gottabefit


I got this too when I started FSing... and it went away after a couple of workouts. I think your middle back is just not used to the movement and the load so it gives out before the other muscles.. I'd lower the weight and see how it feels, if you feel less discomfort then it should be what I just said, else I'd check on form

yep, it doesnt bother me anymore.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

the two lifts are like night and day...


I think what you're expereiencing regarding weight ratio is farily normal and might even be  higher than most.. once you're body adapts to the lift i think you'll see a significant improvement in weight ratio..  

There is never enough time to do everything, but there is always enough time to do the most important thing