Improving your Arm Position in the Front Squat

The front squat is a wicked bilateral exercise for strengthening up those mighty quads. Done correctly your glutes and hamstrings also get a brutal burn. A proper front squat is essential for developing good quality clean and jerk technique. An issue comes from the arm positioning. Although we can substitute for an alternative grip you can not replace pointing your elbows forward if you want to get involved with olympic lifts. I have gone about writing this post to explain barriers to good arm positioning and how we can overcome these barriers.

First of all we must look at the length of the Latisimas Dorsi. The Latissimus Dorsi is a large triangular skeletal muscle tissue which originates on the lumbar vertebra and inserts to the humorous. When developed well it brings the well desired "V-taper" figure. The Latisimas Dorsi or "Lats" for short is dangerous to the lower back when it's range of motion isn't good. People with short Lats will find that their lower back rounds when they lift their hands in the air.
Try lying on your back and stretching your body as long as it will go. As you do this keep your abdominals braced. This will prevent over extension of the lumbar spine. Perform 3 sets of 30 seconds 4 times per week to see good progress.

Use your serratus. These muscles appear to look like fingers around the ribs on people with less body fat. They take charge of shoulder protraction. This muscle will help you to stop strangling yourself with the bar!
Stand 1 to 1 and a 1/2 feet way from a wall. Place your elbows against the wall to that your forearms and vertical. Finally slide your arms up the wall until they can't go further without coming off. You'll feel your shoulder blades hold tight against your ribs.
Another technique for the serratus issue is a standard push up. When you perform a push up stretch up as high as you can and feel your shoulder blades hold tight against your rib cage. This is probably the must practical serratus exercise there is.