Better Faster Stronger

9.17  Front Squats (apologies for the sideways video, I don’t know how to change that)

Front squats are a huge Goat of mine, so I do a heavy set at least every two weeks, not counting any that show up in a workout.  After warming up I did:

175x5, 175x5, 175x5, 175x5, 175x4

Used a belt on all work sets except the first.  Had pretty bad rounding, as you can see in the video, which is of my fourth set.  Video and coaching tips courtesy of Coach Panda.  Looks like my thoracic spine is rounding, which initiates a chain of bad movement patterns down my back and into my hips.  After the front squats, I did some back work:

Safety squat bar back extension good mornings (basically flexing and extending the spine with a relatively light weight.  Unweighted bar x20, x20, +20# x 20

Then back extensions: 10, 10, 10 with 10lbs, 10 with 20lbs.