Front squats are great. You guys fold your arms over the bar like an X right? I’m just kiddin about that, I will reintroduce front squats into my routine. I think I will do 1 and 1/2 rep sets though. I mgiht even start doing leg extensions ;-)[/quote]
I had/have the same problem. I have always used a wider stance when squating and semi-wide when deadlifting (not as wide as I should for powerlifting though).
I just learned how to do front squats and they feel great! It’s one of the few excersizes that drains my whole body, like back squats and deads. I personally use a finished clean hand possition. This was hard on my wrists for the firs few weeks, but they seemed to stretch themselves out, along with some (very little) pre-stretching before lifting.
I could never get the bar possitioned right when crossing my arms. This might have something to do with my body shape or where I possitioned the bar on my shoulders. Try both and see what feels better.
I started front squatting only about 2 months ago and I think I already see some progress in my quads, but I guess the smaller they are to start with, the quicker you’d see results and I have some work ahead of me to bring my quads up to par with the rest of my legs, glutes and posterior chain.
I almost gave up though, after the first 2 weeks. I couldn’t hold 95lbs for very long before my shoulders felt like they were going to give out and I didn’t feel like I was getting any kind of quad workout with that weight.
A little repositioning of the bar (closer to my throat), and some good advice to just suck up the shoulder pain helped a lot by the third week. I’m now only up to 5 sets of 10 with 155lbs, and my back squat is at 5 sets of 10 with 305lbs, so I think I still have a long way to go with the front squats but I’m hooked now.