Hang Cleans + Front Squats

[BreakingPoint]

I started a thread on my first experiences with deadlifts, I just recently started front squatting. I like the ROM I get with these better than back squats so I switched them in my routine. It felt awkward though getting the right positioning with the bar (on my shoulders) when I used a rack, so I experimented with hang cleans, my form's nowheres near perfect but I feel much more comfortable letting the weight fall into place.

These gave me more of a workout than heavy back squats have ever (although full 20-rep back squats are close) and I'm not using anywheres near maximal weight. My entire core, my legs, even my forearms/wrists were smoked after my first set and I had two more to go

Does anyone else do these?

[MannishBoy]

They've helped my back squat form quite a bit. It has taken me awhile to get the bar position and hold down, but I am pretty close now. I still fight proper form once weights get heavy and I get tired (keeping elbows up to prevent forward lean out of the bottom), but they're great.

I hold the bar with just my fingertips now that I've improved my wrist flexibility a bit, with the weight being borne on the delts primarily. I do them out of a rack for the most part, with the pins holding the bar mid-chest so that I have to drop down a bit below standing to get the bar loaded on my shoulders. I'm doing more weight than I can clean, though.

Overhead squats are something that I'm working in now as well. Those are also great to help form and core strength. Definitely start light on those, though.

Chic's given me good advice here on both exercises. You might search for some threads.

[BreakingPoint]

I agree.

They've helped ALOT of my exercises, I tested my back full squat the otherday and alot of weaknesses I've had are almost completely gone, they also feel alot easier knowing I don't have to balance as much (with the forward lean, like you said). They've also completely improved my form and weights on overhead pressing when I stand, my pressing has shot up about 20-30 pounds after 3 weeks of front squatting on a cut.

I've read alot of chic's posts in threads about weaknesses, I've been doing alot of thread searching lately, I'll probably go back to look at them.

[chicanerous]

I switched my back squat out a little while ago too. Front squats are fun stuff. The weight I work with on them is above my max power clean so I have to use the rack to get any real work in.