When front squatting I have a problem staying upright, its almost like im doing a back squat with the bar on my front. Naturally this carries over into my clean where I find it hard to catch the bar as Im too far forwards. Ive found having a wider stance helps but I have to have excessive pointing of the toes outwards to manage.
I think my problem is a mixture of flexibility and form issues, any help on partucular muscles to stretch and front squatting form would be much appreciated.
Ive attatched a video, its on the side unfortunatley.
with more focus on this: squat down with the oly shoes in a perfect bottom position. Look at what hurts, what’s tight what feels like its being stretched and so on. Stretch those muscles and foam roll the areas that hurt.
I think ankle flexibility is pretty important to stay upright so work on that one.
Continue doing cleans though, don’t stop unless you think its dangerous. Which I doubt it is.
Take your grip out wider!! You’re hunching over the bar because your hands are on top of your shoulders!! Take a grip that is about a thumbs length away from your shoulders and keep those elbows up!! You are not leaning forward so much as your upper back is hunched over!!
Thanks for those few tips. I have taken my hands wider and it helps, the only problem i do have is that i dislocated my a-c joint and it causes the bar to sit awkwardly but il just have to put up with it. Also been working the ankle flexibility a lot and its noticeing already.
But finding the other half of my pants was definatley the best advice so far!! haha.