Advice From A 240kg Front Squatter On Boosting Your Front Squat

[@jacksonr260]

God I swear, anytime we get an injury, like I do currently, don't you just feel like, "Everything in life will be great once I can start squatting again."

[@MrSuperSuppo]

Pretty much... Great recovery

[@kuramen5095]

hurt my shoulder last friday benching. not being able to do the exercises you want to sucks ass. at least lower body work doesnt seem to be too compromised by my shoulder.

[@jacksonr260]

@@kuramen5095 Whenever I get frustrated with bad training sessions or non-critical injuries I remind myself that there are people who can't do ANYTHING due to injuries and disabilities, and that usually puts things into perspective.

[@kuramen5095]

@@jacksonr260 thats true situations like these really make you grateful for what you have and makes you want to cherish it more

[@Eric-qc9cx]

wish you will recover soon and will squat fast again. i now that feeling but try to use it as a chance, maybe try a variation.

[@MT-hy6pr]

Did I just witness a casual and beltless 240kg squat? What the actual fuck.

[@g00zik97]

beltless 240 front squat!! barefoot edition coming soon i guess haha

[@the.Aruarian]

Funnily enough I focussed solely on the front squat for about a year, never did back squats for the past 6 years (was pretty much only bouldering those years). Hit 135kg front squat, my historic back squat PR was 125kg. I got to 165kg back squat in 4 weeks and 170kg the week after, once I actually started programming them. In the year since then, without doing a strength block since last summer, I recently hit a front squat PB of 150kg. Makes me want to go for that Sikastan passport requirement in the next year.

[@MrSuperSuppo]

Nice progress !

[@christopherroberts2500]

I hit a 200kg frontie a few months back, backsquat was 240kg at the time. I found incredible utility in hitting long pauses, EMOM singles at increasing weights each week (usually for 10 singles,) and heavy singles and doubles on a regular basis.

[@KwisBwown]

Thanks brah ❤ Huge congrats 🎉 200 FS is proper BOSS 😊

[@MrSuperSuppo]

Congrats

[@TQ-Graphics]

EMOM singles?

[@KwisBwown]

@@TQ-Graphics a single "every minute on the minute" EMOM

[@KwisBwown]

@@TQ-Graphics 10 minutes, 10 singles etc. or however many you want. Good for staying fresh an keeping the speed high rather than grinding out 5x5s, which would usually be slower.

[@ShetharTraining]

Id be really keen to see a similar video breaking down the corner stones of developing push press or deadlift! Found myself thinking the whole time what the equivalent points would be for those lifts!

[@pops3554]

I front squat for one working set daily! Just a old timer trying to stay strong!@49 Started 205lbs...and its helped me to get to 300 lbs...hope to get to that 350 mark soon!!

[@EnricoMarino13]

Last year I did a front squat 10s and tried to improve it every week. I got to 110 kgs for 10 and thought I was going to die lol. Front squats for high reps is no fun.

[@alanhold2468]

I recently found your channel and I am loving going back over your content. Ps after 35 years of lifting for wrestling I have taken your advice and picked up my first pair of lifting shoes. Keep up the great work fellas🙏👊

[@EdwardEdmonds]

Interesting point about the relationship between the jerk and front squat. That's one of those gem pieces of information that you don't hear talked about often. Incidentally when my jerk was the strongest I had just set a PR front squat. Same for back squat, when my back squat was strongest I set a PR in my front squat - though to be fair I've had this work in the opposite direction. For upper back strength I did find some utility in doing a short bench cycle when I returned to front squat my upper back positioning and ability to hold the rack position was so much better - now I don't know if that was a fluke but it certainly didn't feel that way. I've also found weighted pullups to have utility as well.

[@Gdog5610]

Holy moly, walks up and does it as if It is a warmup, impressive is an understatement

[@GetYouMotivatedTV]

Awesome, thanks Eoin!

[@BUMPER_PLATE_BANDIT]

This is amazing timing I just front Squatted 145KG 315lbs for the first time ever yesterday.

[@MrSuperSuppo]

Congrats 👍🏻

[@EdwardEdmonds]

Sweet dude! I got 145kg for the first time too earlier this year!

[@MrSuperSuppo]

@@EdwardEdmonds nice 👌🏻👍🏻

[@BUMPER_PLATE_BANDIT]

@@EdwardEdmonds tree hundred ploos lbs front squat😭🙏🏾

[@Brett733]

that's insane, I cant imagine front squatting that heavy without a belt.

[@andersbjrnsen7203]

I cant imagine doing it at all..

[@sikastrength]

I'd forgotten I did it beltless 😅

[@Kizzigyalpo]

Very useful information on front squats in relation to the clean. And how to program it due to its greater fatigue level in comparison to the back squat. Learned a lot from this video. Thank you good sir 🙏🫡

[@KwisBwown]

Incredible video. 130 FS Max.... slightly rounded but aight. Learning weightlifting this year so most mental effort going into that but def.wish to push my BS / FS 😂🎉

[@Bmxae]

Looking forward to buying the app once the front squat program drops

[@lukebernie04]

Eoin went on a weight cut as he is just 1 half of the biomass at sika strength

[@DeltaZaka]

Wellcome back to Sika strength

[@sdcard08]

And welcome back to Sikastan

[@radMisc]

I'm that weird exception where my hip mobility is shite, but my ankle, shoulder and wrist mobility are great. On any given day, whatever I can back squat, I can most likely front squat like 90% of. Back squats just tend to make me lose tightness in the hole because of the larger hip flexion demands

[@jonmatrix9008]

Great advice. Would love to see a similar video on the push press.

[@BobCarolgees-p8f]

Experimenting with zercher squats right now as zero elbow mobility.. slowly getting my arms to straighten and bend to useful degrees

[@Smithster80]

Can you do a video like this on close grip bench and how that differs from a max grip

[@Eric-hi5py]

that ankle mobility though jesus

[@robjaniszewski2841]

I don’t doubt that the backsquat has better transferability to maximal power output in the clean, but I definitely feel that the front squat affords more transferable confidence for me as I make peri-maximal clean attempts. Psychologically (and in practice thus far - though admittedly young in my weightlifting journey), I feel I should be able to clean a weight if I can front squat it for a triple.

[@sikastrength]

That can be useful at times to have those squatting goals but you don't want to be too caught up in squat to lift ratios. I would recommend looking at it in brackets more than that 3rm to clean, which has been around for years. You'll (hopefully) get to stage where it'll become very hard to do that.

[@robjaniszewski2841]

@@sikastrength here’s hoping! Perhaps if I stay the course with your weightlifting program and refrain from attempting to tread my own path I’ll get there eventually. Thanks for taking the time to respond!

[@flannelderek]

absolute demon

[@dansmith9724]

Is the lack of mobility to rack the front squat in powerlifters, mostly from bench pressing and overdevelopment of front deltoids and possibly arms if they do alot of curls??

[@Swisskies]

Eoin is 240kg? That's not a fridge that's a whole fridge-freezer

[@ryanlarson9579]

He must have lost weight.

[@siebenedrissg]

VERY interested in the Frontsquat program. Is Instagram the best way to find out when it‘s going to be published?

[@Squid_Life]

Interesting, I always found that I felt less fatigued from front squat over back squats as they're typically less overall load and are quad dominant...

[@Andy-th2tn]

met a guy at my university gym who front squatted 240kg

[@Yupppi]

I think lifting heavier for shoulders with some "body english" is a slept on thing. People rave about very strict lateral raises which means lifting dumbbells of like 5 kg. Sure it's strict but it's so difficult to move for reps and you just run out of ability to lift the arm even though you don't feel like your side delts have been trained well. I tried doing that for a while and can't say I noticed anything happening. Started learning weightlifting and just the snatch pulls themself made the side delts feel like they got inflated. I'm seriously not a fan of strict lateral raises with low weights with my experiences, I get far better stimulus from heavy indirect work like weightlifting. Similarly I find judo and judo warmups the best core training for myself, it's something I don't hate unlike most core exercises. And it has been proven to have far beyond the effect of some athlean-x style, exercise for every core muscle, training. I have no idea why most core exercises suck ass, at least in my opinion. A big fan of cable stack crunch and ab wheel rollout though, they feel great.

[@robjaniszewski2841]

@@Yupppi I think you’re on to something with the whole “body english” for lateral raises. Biomechanically, the first 15ish degrees of a lateral raise are performed by supraspinatus (part of your rotator cuff), and then taken over by the deltoids until you get a bit past 90 degrees (at which the traps take over). All that said, if you’re terribly strict on lateral raises, you’ll likely exhaust your supraspinatus prior to getting any consequential deltoid fatigue.

[@germanrud9904]

Yap yap yap

[@permabanned2153]

I’m trying to bring my front squat from 200kg to 220, perfect timing 👍

[@jayeye89]

Gents, if I purchase the Squat rta off the website , will it be the 2.0 version now as standard?

[@christopherseat9871]

GOODLIFT MAN

[@jameswilsonmusic7749]

Thats some serious dorsi flexion

[@nitroyetevn]

Song at the start?

[@dhruva8106]

~13:30 what do you mean by "Body English". My apologies, English is not even my second language. Thanks for the video!

[@scwotz]

Body English means not keeping to strict form and using your body to cheat the movement a bit. Doing biceps curls or lat raises for delts you might start the movement with a slight bend at the hips and as you move through the lift push your hips forward and lean back a bit to help complete the lift.

[@dhruva8106]

@@scwotz i see thanks!

[@koftli8997]

For some reason I can never get as deep with an upright torso in the back squat as I can in the front squat

[@CankleCankle]

The reason is if you drive the hips back at all, you will dump the bar. So you must keep the movement in the quads. It is a necessity that you stay upright in the front squat.

[@imhassane]

Front squat is a beast, I’m pretty sure I can squat 160kgs for 10 reps currently but there’s no way I front squat it for once. My best all time front squat is 130kgs, I don’t think I can hit that currently despite being way stronger

[@MrSuperSuppo]

Try it its fun sometimes

[@RicoBaBico]

Can you make a front squat program?

[@sikastrength]

We're making one currently 😇

[@RicoBaBico]

@@sikastrength Nice! I just tried week 4 day 2 with front squats. It did not go well LOL

[@LukeSeed]

180kg front squat hahahaha, I'm crying, I'm dead.

[@Dionisis_Pan]

I can't lift more than 160 kg , i do mobility drills but it doesn't seem to work , i guess im just getting older and more stiff .

[@clintiacuone1703]

There’s so much context missing fromyour comment here😅 what can’t you lift more than 160kg on?! Are you doing it frequently enough?’ What mobility drills are you doing for what areas and are you consistent enough with them?! Are you overloading them to drive more adaptation?! Are you doing your accessories through a full range of motion and including exercises in the frontal and transverse planes for some novel variety?! Is your weekly training frequency, intensity and volume matching your ability to recovery well enough?! There’d be a reason you’re not improving and you getting older is more than likely not the sole reason

[@notkrillin]

nice

[@churchhistorydude]

I've FS 160 for 3, 180 for a single and jerked 165. But can't BS more that 185. What is wrong with me?

[@booleann___]

You tall? I’m a tall lifter myself, and I also find my back squat is barely stronger than my front squat

[@churchhistorydude]

@booleann___ nope, I'm 5'9 when hydrated. Maybe it's just mental or something

[@booleann___]

@@churchhistorydude gotcha. My friend and I are both over 6ft and feel front squats are easier. I thought maybe it was a tall person thing, idk

[@thepeatboggy]

Ur probably just not used to heavy weight on ur back You should be able to push more with the backsquat but you’ll have to practice with the relatively heavier weights

[@fabiobonetta5454]

Fuck yeah

[@LatimusChadimus]

Yoooooooo

[@Mateusz-xv6sr]

Terror?

[@bobbyheath3182]

It’s all technique, he’s got absolute no muscles. He’s strong I’ll give him that but walking around the street nobody is gonna look at this guy and think he even works out so what’s the point?

[@KwisBwown]

Exactly brah! If ya Bois ain't jelly, or Dem honeys ain't hollering, no point in lifting mayne. Rather invest in crypto an build da insta for shine. Ain't no way nobody gone justify me self worth wit a 240 FS unless dey inda gym

[@92Adzy]

So true brotha preach it !!

[@BobCarolgees-p8f]

When you get older you'll realise why.. nobody cares if your massive either..

[@TheJipino]

Yes disgusting, just techniqueing that weight with his superior mind-no-muscle connection.

[@jonmatrix9008]

Are you joking, have you seen the size of his legs?