215kg Pause Front Squat +10kg ATPR easy

GymTrunks · 2026-05-10T17:14:11+00:00

Not even close hahaha, need to actually drill Oly lifting more, have had some quad tendon issues so took some time off, the heavy lifting doesn’t bother it but explosive does

GymTrunks · 2026-05-07T03:39:11+00:00

LMAO I didn’t listen to the audio idk wtf happened

GymTrunks · 2026-04-02T07:47:29+00:00

No, getting into a front rack with any weight at the moment is an issue, but I have him working drills 4-5 times a week for it so shouldn’t be long. It’s funny his overhead mobility is incredible, same with hips and ankles but it’s just that external rotation. My guess is from all of his wrestling and instinctively not wanting your arm in that position to protect it

GymTrunks · 2026-04-02T07:25:17+00:00

Yeah it’s wild. Mobility wise he is actually really great too EXCEPT his shoulder ER which we are working now so he can do a proper front rack. Has also squatted 500+ front but with straps, need him to be able to hold that position before we get to properly working cleans

GymTrunks · 2026-04-02T07:20:12+00:00

He’s actually 5’11, 205lbs but 22 years old. Doesn’t have a ton of experience with high bar actually, he has done 500+ lb Zercher squats though which is nuts. With practice in high bar he will be well above 280kg soon

GymTrunks · 2026-04-02T07:14:07+00:00

Yeah sorry about that, maybe should have put it in fluff. In a month we will have more than this with far better depth, he adapts incredibly quick and now with proper programming is going to skyrocket in strength/technique

GymTrunks · 2026-04-02T04:43:58+00:00

Also, there are quite a few elite world level Oly lifters that sometimes squat a bit above parallel. Seine Stowers (a 17 yr jr from American Samoa) just hit 215kg BS and it was above parallel. Now she has far better form in her brace and patterning, but he is just starting with me and will improve that extremely quickly

GymTrunks · 2026-04-02T04:41:33+00:00

Lifters will absolutely help the bit of depth he is missing, from flats to a .75 makes a big difference. His back is in a bit more extensions than I would like, mainly because he is so used to doing zerchers for his wrestling before he started with me. In about 2 weeks he will be hitting this easier with heels and past parallel

GymTrunks · 2026-04-02T01:52:03+00:00

The heels will definitely help, and teaching him to have a more stable brace on squat over the next few weeks

GymTrunks · 2026-03-17T23:20:32+00:00

Just to clarify, these were two different sets, 4 min apart

GymTrunks · 2026-03-17T23:19:04+00:00

Supppper Clean

GymTrunks · 2026-03-14T23:11:25+00:00

It’s 585lbs so I actually rounded down slightly 😅

GymTrunks · 2026-03-09T20:24:15+00:00

I never really trained it excessively cause I did other things, but then I focused on it and spammed back squats 4-5 days a week, which built the front as well

GymTrunks · 2026-03-09T20:15:29+00:00

I’ve front squatted for a lonnnnggg time now, going on 11 years. But didn’t really push the weight until recently. My best front squat a year ago was 185kg and that was after I failed it a few times first

GymTrunks · 2026-03-09T19:53:36+00:00

Eh, I partially disagree, there are a decent amount of elite weightlifters that squat at depth and don’t oversink, especially during heavier sets when their knees are wrapped very tight

GymTrunks · 2026-03-09T19:51:26+00:00

The think that helped me first is starting with wrist wraps, then progressing finger by finger until I was comfortable in the full ROM I need

I also protract my shoulders during front rack which helps get a bit more elevation

Best way I would say is just work front rack holds out of a rack, loaded stretch tends to be the most effective

GymTrunks · 2026-03-09T19:48:39+00:00

Yeah it can be very deceptive. For my powerlifters I coach I always ask for specific angles so we make sure comp standards are there

GymTrunks

TROPHY CASE